CrossFit Now – CrossFit
STRENGTH
0:00: Deadlift (Start Around ~60% 1RM & Build)
3 High Box Jumps
3 Deadlifts
1:30: Deadlift (Start Around ~60% 1RM & Build)
3 High Box Jumps
3 Deadlifts
3:00: Deadlift (Start Around ~60% 1RM & Build)
3 High Box Jumps
3 Deadlifts
4:30: Deadlift (Start Around ~60% 1RM & Build)
3 High Box Jumps
3 Deadlifts
6:00: Deadlift (Start Around ~60% 1RM & Build)
3 High Box Jumps
3 Deadlifts
WOD
“Juke Box” (Time)
“Juke Box”
5 Rounds For Time:
15 Deadlifts
12 Box Jump Overs
9 Front Squats
20 min Time Cap
RX+-155/105#, 24/20″
RX-115/85#, 24/20″
50-59-95/65#, 20/16″
60+-75/55#, Step Ups
Basics-9 DL, 7 Step Ups, 5 FS, BB/PVC
DESCRIPTION
This two part workout features a box and barbell in both portions:
Part 1: High box and heavier weights
Part 2: Lower box and a lighter weight
A new round of our strength piece begins every 90 seconds [0:00-1:30-3:00-4:30-6:00]
Start around 60% of your 1RM Deadlift and build with each set
These 3 reps should be performed unbroken
Stand to full extension on top of the box for these higher box jumps
The height is athletes choice
We expect “Juke Box” to take around 12-18 minutes to complete
Let’s cap this conditioning piece at 20 minutes
FRONT SQUATS & DEADLIFTS
We’ll choose our weight in the metcon based off the more difficult barbell movement: the front squat
Choose a moderate load that allows you to complete the 9 reps within 2 sets
The barbell will be taken from the floor for the front squats, not out of a rack
BOX JUMP OVERS
There is no need to stand to full extension on the jump overs
We recommend a jump down or step down instead of the rebounding option