CrossFit Juke Joint – CrossFit
A: Clean+Push Jerk (4x(3+1)@70% )
70% of your 1RM Clean & Jerk for 4 sets of 3 Cleans + 1 Push Jerk.
B: Paused Front Squat (1×3@3RM, Dropset 2×3@(-10%))
Control decent and Pause at the bottom of the squat for 3 seconds, then explode up.
Work to a 3RM (Target approximately 75% of 1RM BS). Then decrease weight by 10% for Drop Sets 2×3.
C: Metcon (AMRAP – Rounds and Reps)
20 Med-ball cleans 20/14#
D: Metcon (No Measure)
3 rounds of
1 minute Hollow hold
*weighted is optional
(Use a plate, kettlebell or dumbbell to add resistance by holding overhead.)
E: Metcon (Time)
8-8-10-10-12-12-14-14-16-16 reps of