Wednesday, 3/18/20

CrossFit Juke Joint – CrossFit

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Weightlifting

2020 Heroic Tramsference Week2

Power Clean+Push Jerk (4×2@65%+5.5#)

(15min)

Metcon

Metcon (Time)

For time:


60 single-leg squats, alternating


50 wall-ball shots, 20/14-lb. ball


40 box jumps, 24/20-in. box


30 deadlifts, 185/125 lb.


20 power cleans, 185/125 lb.


10 front squats, 185/125 lb.
(21min)

HOME WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

8 Man Makers @no weight

8 Burpees

8 HSPU

8 Push-ups
Man makers:

https://youtu.be/iMNnvhg1JcM

HSPU scale: HS-Kick

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