CrossFit Juke Joint – CrossFit
Weightlifting
2020 Heroic Transference Week2
Power Snatch+Low Hang Snatch (4x(1+1)@60%+5.5#)
Execute a Power snatch from the ground then without dropping the bar, do (a)low hang squat snatch(es) from below knee
(18min)
Metcon
Max Double-Unders (AMRAP – Reps)
Max set of Unbroken Double-Unders
(5min)
CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#
HOME WOD
Pt.A: Metcon (Time)
For time,
1000 Double Under
Scales:
500 DU
250 DU
2000 Single Unders
Pt.B: Metcon (No Measure)
NFT,
3 rounds of
10 Hand Plank Shoulder Circle (Clockwise)
10 Hand Plank Shoulder Circle (CounterClockwise)
Hand Plank Knee-to-Elbow 15/30/45 seconds (Right leg)
Hand Plank Knee-to-Elbow (Lef leg)
Reverse Snow angel 15/20/30 reps
Stretch body hold 15/30/45 seconds
