CrossFit Juke Joint – CrossFit
A: Clean (Halt, 5×2@80%+5.5#)
(15min)
5 sets of doubles at 80% of 1RM C&J plus 5.5#
Halt Cleans: Pause for 1 sec at mid shin
B: Push Press + Push Jerk (4x(1+2)@65%+5.5#)
(15min)
4 sets of 1 Push press + 2 Push Jerk @65% of 1RM C&J plus 5.5#
C: Metcon (Time)
For time,
5 rounds of
3 CLeans
20 Burpees
Post time and load for the score
(15min)
HOME WOD
D: Metcon (Time)
For time,
3 rounds of
10 Hammer curl (Work at a moderately challenging weight.)
https://youtu.be/EntCKX8K3IA
10 Skull Crushers
https://youtu.be/YisC8Rm5-1s
10 DB Bent over row
https://youtu.be/QYuEDLajgAI
E: Metcon (AMRAP – Reps)
Death by burpees
Minute 1: Perform 1 Burpee.
Minute 2: Perform 2 Burpees.
Minute 3: Perform 3 Burpees.
Add one Burpee per minute until you can’t complete prescribed number of reps within the minute.
Record the number of Burpees in your final set