GYM1010

CrossFit Juke Joint – CrossFit

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Weightlifting

Only if you have an access to a bar and plates

Clean Dynamic Warm up (No Measure)

30 second Couch Stretch (Left/Right)

30 second Samson Strech

30 second Bar to Quads Squat

PVC Stretch

Forward Lunge x 10 yrds

Lateral Lunge x 10 yrds (Left/Right)

High Knee Run x 10 yrds

Lateral high Knee Run x 10 yrds (Left/Right)

Squat Jumps x 5 reps

Torokhtiy Pulls x 5 reps

https://youtu.be/JHyPmocw4Vo

A: Clean (Halt Clean 1RM)

Halt clean- 3second pause at 1 inch below knee.

https://youtu.be/9o9tQ_0Fj2s

B: Metcon (Weight)

EMOM 10

2 Squat cleans @82% of part A.

HOME WOD

Metcon (Time)

For time,

50 DB Deadlift 50/35 (a pair)

*Use KB, Water Jugs 1Gallon

50 (Abmat) Sit-up

50 Box step up 24/20″

50 Single arm DB Thrusters 50/35