GYM1010

CrossFit Juke Joint – CrossFit

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Box WOD

A: Power Clean+Push Jerk (Find 1RM)

(20min)

https://youtu.be/LtoksZKesMA

B: Metcon (No Measure)

Muscle up/Pull-up progression
(10min)

https://youtu.be/GdR0jI6mzME

C: Metcon (AMRAP – Reps)

Eight rounds for max reps of:


Muscle-ups, 20 seconds


Rest 10 seconds


135/95 pound Clean and jerk, 20 seconds


Rest 10 seconds

Post total muscle-ups and total clean and jerks
(8 min)

If You don’t have MU, do pull-ups or banded chin ups

HOME WOD

a: Metcon (Time)

For time

3 rounds of

50 Air squat

25 Push up

50 Sit up

b: Metcon (Time)

For time

4 rounds of

20 Plyo Lunge

https://youtu.be/a1YLRD3pxfA

10 Squat Jump

1min Rest
After finishing your set go immediately into the set of Squat Jumps.

c: Metcon (AMRAP – Reps)

5 Rounds for reps of

60 seconds Mountain climbers

60 seconds Burpees

60 seconds V-ups

2min rest