GYM1010

CrossFit Juke Joint – CrossFit

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Box WOD

A: Behind The Neck Jerk (3×1@90%, 6×1@80% of C&J)

(20min)

In Week 1, work to 90% of 1RM Clean & Jerk for 3×1. Then decrease weight for Drop Sets 6×1.

B: Power Snatch (Work up to a heavy single)

(10min)

C: Metcon (AMRAP – Rounds and Reps)

AMRAP 11

20 Double Under

11 Power Snatch 95/65

HOME WOD

a: Metcon (AMRAP – Reps)

AMRAP 7

Burpee

b: Metcon (Time)

For time,

5 rounds of

10 Broad Jump

10 INCHWORM WITH A PUSH UP

https://youtu.be/TRuhe4grOK8

Then,

1mile run