CrossFit Juke Joint – CrossFit
A: Power Clean (4×2@65%+5.5#)
(10min)
4 sets of 2 reps of power cleans @65% of 1RM C&J+5.5# increase
B: Split Jerk (3×3@85%+5.5#)
(18min)
3 sets of 3 reps of split jerk @85% of 1RM C&J + 5.5# increase
C: Metcon (AMRAP – Rounds and Reps)
AMRAP 12
10 HSPU
15 Front rack walking lunges 95/65
HOME WOD
D: Metcon (Time)
For time,
150 Burpees
E: Metcon (Time)
For time,
5 rounds of
10 Hollow rocks
20 Russian Twist
https://youtu.be/Lkul2kmQEU0
30 STRAIGHT ARM PLANK TO SHOULDER TAP
https://youtu.be/cC2Jj70zTuo