GYM1010

CrossFit Juke Joint – CrossFit

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Box WOD

A: Split Jerk (1×85%, 1×92%, 1×97% )

(20min)

Week 3: Complete a single at 85%, 92%, 97% of 1RM Clean & Jerk.

Week 1: Work at 85% of 1RM Clean & Jerk for 2×2.

Week 2: Work at 95% of 1RM Clean & Jerk for 3×1.

B: Clean (Work up to a heavy single)

(7min)

C: Metcon (AMRAP – Reps)

AMRAP 14

1-2-3-4-5 reps of

Squat clean 185/135

Strict Pull Up

20m Run (20m=1rep)