CrossFit Juke Joint – CrossFit
Box WOD
A: Behind The Neck Jerk (3×1@WK1+, Dropsets 3×1 )
(20min)
Week1- 3×1@90% of 1RM C&J. (4/29)
For Drop Sets, decrease weight by 15kg (33#) down if work set is above 110kg (242#).
For Drop Sets, decrease weight by 10kg (22#) down if work set is below 110kg (242#).
Target 5kg (11#) increase / week if work sets are above 110kg (242#).
Target 2.5kg (5.5#) increase / week if work sets are below 110kg (242#).
Target 1kg (2.2#) increase / week if work sets are below 55kg (121#).
B: Power Snatch (Work up to a heavy single)
(10min)
C: Metcon (Time)
For time,
21-15-9 reps of
Power Snatch 95/65
Face bar burpee
(12min)
HOME WOD
a: Metcon (Time)
Complete 10 rounds of the following exercises working at max intensity. Rest 60 seconds between rounds.
Each round,
10 Burpee
60m Sprint
b: Metcon (Time)
4 Rounds for time
12 DB CURL TO ARNOLD PRESS
(Use a moderately challenging weight. The lighter the weight available, the more reps you should add up to a limit of 20 reps per set.
If equipment is not available, substitute with 4 sets of max reps Push Ups.)
https://youtu.be/RlHqIpr7wpE
12 REVERSE DB FLY
(Use a moderately challenging weight. The lighter the weight available, the more reps you should add up to a limit of 20 reps per set.)
https://youtu.be/hV15y4Phqug
CrossFit Juke Joint 