GYM1010

CrossFit Juke Joint – CrossFit

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Box WOD

A: Front Squat + Split Jerk (2x(2+1)@WK3+Add)

(15min)

In Week 3, apply target weight increase and complete 2 x 2+1.

In Week 1, work at 85% of 1RM Clean & Jerk for 3 x 3+1.

In Week 2, apply target weight increase and complete 3 x 2+1.

Target 5kg (11#) increase / week if work sets are above 130kg (287#).

Target 2.5kg (5.5#) increase / week if work sets are below 130kg (287#).

Target 1kg (2.2#) increase / week if work sets are below 80kg (176#).

B: Metcon (Time)

For time,

60 Push up

50 Ring Dips

40 HSPU

30 Floor press 155/105

20 Jerk 155/105

10 Push press 155/105
(26min)

HOME WOD

a: Metcon (Time)

For time,

5 rounds of

10 PRONE SHOULDER RAISES

https://youtu.be/8nWbvkHi0Cc

20 GLUTE BAND GLUTE BRIDGE

https://youtu.be/XnWyZfaazaY

b: Metcon (Distance)

For total distance,

8 rounds of

60 second Run

60 second Walking Lunge

*Set up a 50m markers and keep running/w.lunging back and forth