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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