CrossFit Juke Joint – CrossFit
A: Clean and Jerk (3×1@90%)
(15min)
B: Front Squat (1×1@85%, 2×1@(-10%))
(10min)
work to 85% of 1RM Front Squat for 1×1. Then decrease weight by 10% down for Drop Sets 2×1
C: Metcon (AMRAP – Reps)
AMRAP 14
3-6-9-12-15….reps of
Power Clean 135/95
Push Jerk 135/95
HOME WOD
D: Metcon (Time)
For time
3 rounds of
8 KB/DB GOBLET SQUAT (Moderately challenging weight)
10 KETTLE BELL SWINGS or DB Snatch(5 on each L/R)
8 Single Arm DB/KB Thruster (4 on each L/R)
https://youtu.be/ZvwloquB53I
E: Metcon (Time)
For time
3 rounds of
16 KB/DB Front rack Step up
(8 on each leg)
https://youtu.be/Jo7ZP27eOqQ
16 KB/DB LATERAL LUNGE
(8 on each side)
https://youtu.be/WG1a97zsGdw
F: Metcon (Time)
For time,
3 rounds of
30 Dead Bug
https://youtu.be/63ETfsfgqV8
10 Superman
30 Plank Reach out
https://youtu.be/a2eCAFak-ug
30 second Side Plank (R)
30 second Side Plank (L)
2min rest
CrossFit Juke Joint 