Thursday, 3/19/20

CrossFit Juke Joint – CrossFit

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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