CrossFit Juke Joint – CrossFit
Box WOD
A: Clean grip deadlift + Low hang clean (4x(1+1)@65% of C&J+22#)
https://youtu.be/cnpFKUhp-BI
(15min)
In Week 3, apply target weight increase and complete 4 x 1+1.
Target 5kg (11#) increase / week
B: Front Squat (Low rack 4×2@55%+11#)
(10min)
BOTTOM UP FRONT SQUAT + 3 SECOND ECCENTRIC FRONT SQUAT
Target 2.5kg (5.5#) increase / week
C: Metcon (AMRAP – Reps)
AMRAP 10
2-4-6-8-10-12-14-16-…reps of
Single arm DB STO 50/35
Weighted Pistols alternating leg 50/35
Burpee over DB
HOME WOD
Do C from above then do “a” below
a: Metcon (Time)
For time,
5 rounds of
10 second hollow hold
10 Alligator rolls
https://youtu.be/U3UYDspctYg
10 second arch hold (superman hold)
1minute rest
GYM1010 
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