CrossFit Juke Joint – CrossFit
Box WOD
A: Split Jerk (2×2 @85% of 1RM C&J)
(15min)
Week 1: Work at 85% of 1RM Clean & Jerk for 2×2.
B: Muscle Up Progression V1.0 (No Measure)
Muscle Up Progression
– Bar/Ring MU attempts
– MUT 3×3
– Ring Row/Ring Dips- 3-3-1-1-1
– Toe to Ring 3×3
– Ring Cast swing x 3
– Ring Picaboo swing x 3
– Low Bar Hollow Swing x 3
– Low Bar Tab Swing x 3
– High Bar Air chair x 3
(15min)
C: Metcon (Time)
For time,
20 Pull up
20m DB front rack lunge 50s/35s
200 Double Unders
10 Muscle Up /20 Ring Row+20 Ring Dips
10m DB front rack lunge 50s/35s
100 Double Unders
(12min)
HOME WOD
a: Metcon (Time)
AMRAP 24
300m Run
30 V ups
10 Strict HSPU
V-up: https://youtu.be/7UVgs18Y1P4
CrossFit Juke Joint 