Friday, 4/3/20

CrossFit Juke Joint – CrossFit

HOME WOD

A: 3-Position Snatch (EMOM7 1×3-position snatch@115/85)

High Hang snatch

Mid Thigh Snatch

Full snatch
Heavier than last week

If you don’t have bar and weight, do 15 times of 3 position snatch with a broomstick.

https://youtu.be/eIGnKnfmG-c

B: Front Squat (10,9,8,7…1 reps front squat with a weight.)

Each round pick up from the ground.

You choose weight, and keep the same weight for all 10 rounds 55reps.

If you don’t have a bar and weights,

Do the same thing with Bear hug style Water Jug Squats with 5 Gallon Water Jug.

https://youtu.be/YaF3DPC7gks

C: Metcon (AMRAP – Rounds and Reps)

With a 75/55 barbell or Broomstick

AMRAP 14

3 Power clean-Front Squat-Push Press- Back Squat- Push Press (Bear complex)

3 Squat snatch-Snatch Balance-OHS (Snatch Complex)
Bear Complex:

https://youtu.be/nMxEj5IjaxY

Snatch Complex:

https://youtu.be/w2yCPHBW2JQ