CrossFit Juke Joint – CrossFit
Box WOD
A: Snatch (1×2@WK3+, 2×2@(-10%))
(20min)
In Week 4, apply target weight increase for 1×2. Then decrease weight by 10% for Drop Sets 2×2.
In Week 1, work to 85% of 1RM Snatch for 1×2. Then decrease weight by 10% for Drop Sets 4×2.
In Week 2, apply target weight increase for 1×2. Then decrease weight by 10% for Drop Sets 3×2.
In Week 3, work to 83% of 1RM Snatch for 1×2. Then decrease weight by 10% for Drop Sets 3×2. (5/3)
Target 5kg (11#) increase / week if work sets are above 100kg (220#).
Target 2.5kg (5.5#) increase / week if work sets are below 100kg (220#).
Target 1kg (2.2#) increase / week if work sets are below 50kg (110#).
B: Metcon (Time)
For time,
15-12-9-6-3 reps of
Squat Snatch 95/65
Floor Press 95/65
(11min)
C: Metcon (AMRAP – Reps)
EMOM 12
Min 1 – 5 Sit up+10 Push up + 15 Air squat
Min 2 – 60 Second Plank hold (Every second counts as a rep)
Min 3 – Rest
CrossFit Juke Joint 