CrossFit Juke Joint – CrossFit
Box WOD
A: Clean and Jerk (1×1@85%+(add weight), dropset 2×1)
(20min)
WEEK2
In Week 1, work to 85% of 1RM Clean & Jerk for 1×1.(5/19) Then decrease weight for Drop Sets 2×1.
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#).
B: Metcon (Time)
For time
2 Rounds of
6 Muscle Up/18 C2B/24 Pull up
6 Squat Clean 185/125
6 Muscle Up/18 C2B/24 Pull up
3 Clean & Jerk 185/125
*All SCleans and C&J reps must be unbroken, 3 Burpees for penalty every time you drop the bar on the ground. Post time and total reps of burpees
(20min)
HOME WOD
a: Metcon (AMRAP – Reps)
EMOM 20
Min 1: 20 Glute Bridge
Min 2: 30 Jumping Jack
Min 3: Max Reps of Mountain Climbers
Min 4: Rest
Post all the reps of Glute bridges, Jumping jacks and Mountain climbers
b: Metcon (AMRAP – Reps)
EMOM 20
Min 1: 20 Double DB Deadlift 50s/35s
Min 2: 50 Double Unders
Min 3: Max reps of Double DB Shoulder to Overhead 50s/35s
Min 4: Rest
