CrossFit Juke Joint – CrossFit

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Weightlifting

Snatch (Work up to a heavy single )

(15min)

https://youtu.be/0qYMtJXR0LQ

Metcon (Weight)

EMOM 6

1 Snatch @88% of 1RM Snatch

HOME WOD

Metcon (Time)

For time,

5 rounds of

500m Row or 400m Run or 0.7mile Bike

7 Thrusters 135/95 or (DB50/35s)
(21min)

Barbell Thruster:

https://youtu.be/L219ltL15zk

DB Thruster:

https://youtu.be/u3wKkZjE8QM

Backpack thruster:

https://youtu.be/OAzbopyuwT0

Broomstck Thruster:

https://youtu.be/38F4ceD6hNE

Band Thruster:

https://youtu.be/SKIjqYrCLN8

Water Jug Thruster:

https://youtu.be/rnIQxLs-DK8