Tuesday, 4/12/22

CrossFit Juke Joint – CrossFit

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A: Clean+Push Jerk (3x(2+1)@70%+16.5#)


B: Front Squat (1×2@2RM(appx. 80%)+11#, 1×2@(-10%))


PAUSE front squat 2RM,

Control decent and Pause at the bottom of the squat for 3 seconds, then explode up

Target approximately 80% of 1RM FS+11#. then Drop set 1×2 @10% drop

C: Metcon (Time)

For time,

3 rounds of

400m Run

30 squats

20 Push press 115/85


D: Metcon (Time)

For time,

10 rounds of

10 DB Military press

Keep the load light to moderate.

10 Neutral grip bent over row


10 KB swing or 10 Single arm DB snatch

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