CrossFit Juke Joint – CrossFit
Box WOD
A: Back Squat (3×2@WK2+11#)
(20min)
In Week 3, increase weight by 5kg (11#) and complete 3×2.
In Week 1, work at 80% of 1RM Back Squat for 3×3.
In Week 2, increase weight by 5kg (11#) and complete 3×2.
B: Metcon (AMRAP – Reps)
AMRAP 21
10 Snatch 95/65
3 Muscle Up(rx+) or 10 Pull Up(rx)
8 Snatch 135/95
6 Muscled Up(rx+) or 12 Pull Up(rx)
6 Snatch 165/125
9 Muscle Up(rx+) or 15 Pull Up(rx)
3 Snatch 185/135
* Snatch can be either power or squat snatches.
HOME WOD
a: Metcon (Time)
“James and the Giant Peach Bodyweight”:
3 Rounds
60 Air Squats
30 Sit-ups
5 Wall Walks
*BACKPACK OPTION:
3 Rounds:
50 Backpack Back Squats
20 Backpack Sit Ups
10 Backpack Push Ups
CrossFit Juke Joint 