CrossFit Juke Joint – CrossFit
A: Metcon (Weight)
EMOM 10
1 squat Clean
1st round 155/105
2nd round 170/115
3rd round 185/125
4th round 205/145
5th round 225/155
6th round 235/160
7th round 245/165
8th round 255/170
9th round 265/175
10th round 275/180
We are going to have 6 minutes before EMOM starts to warm up and build up the cleans up to the starting weights.
Post the heaviest successful lift for the score.
scale the weights as needed.
Scaling options
1st 45/35 65/45 95/65
2nd 55/40 95/65 115/85
3rd 65/45 105/75 135/95
4th 75/50 115/85 155/110
5th 85/55 135/95 175/115
6th 95/60 145/100 185/125
7th 105/65 155/110 205/135
8th 115/70 165/115 215/145
9th 125/75 175/120 220/150
10th 135/80 185/125 225/155
B: Back Squat (1×20@225/155)
(7min)
From the rack, scale the weight as needed
C: Metcon (AMRAP – Rounds and Reps)
AMRAP 14
15 SDHP 95/65
15 Burpee over bar
15 Power clean 135/95
15 Push up
