CrossFit Juke Joint – CrossFit
Box WOD
A: Behind The Neck Jerk (2×1@WK2+, Dropset 4×1 )
(20min)
In Week 3, apply target weight increase for 2×1. Then decrease weight for Drop Sets 2×1.
In Week 1, work to 90% of 1RM Clean & Jerk for 3×1. Then decrease weight for Drop Sets 6×1. (4/29/21)
In Week 2, apply target weight increase for 3×1. Then decrease weight for Drop Set 3×1. (5/21/21)
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: Metcon (Weight)
Ground To Overhead (GTO)
Work up to a heavy single
– Clean & Jerk
– Snatch
(10min)
C: SQT (Time)
Three rounds for time of:
10 Ground to Overhead, 95# / 65#
200 yard Shuttle sprint, 50 yards x 2
(10min)
HOME WOD
a: Metcon (AMRAP – Rounds and Reps)
AMRAP 5
20 OVERHEAD WALKING LUNGE
(body weight only or while wearing a loaded back pack, carrying dumbbells or kettlebells)
20 KETTLEBELL LATERAL LUNGE
20 DB REVERSE LUNGE
b: Metcon (Time)
For time,
100 Push up
100 Sit up
100 Air squat
CrossFit Juke Joint 