CrossFit Juke Joint – CrossFit
Weightlifting
With Equipments or with PVC/Broomsticks Technique work. If you working with a PVC/Broomstick, do 4 rounds of 10 reps. Pause each stage at least 3 seconds with the correct balances under your feet.
Stage Pull Snatch (4×2@82% of 1Rm Snatch)
Metcon
With Equipmenrts
Metcon (Time)
For time,
21-15-9 reps of
Toe to bar
Power/Muscle Snatch 115/85
(16min
HOME WOD
A: Metcon (Time)
With a broomstick or PVC pipe
For time,
5 rounds of
1 Cycle of Burgener’s Warm up
10 OHS
10 Snatch Balance
10 Squat Snatches
Burgener’s Warm up
https://youtu.be/Y5YFU_iuwJ4
Each Burgener’s Warm up has 7 movements
and each movement, we repeat 3 reps. So each cycle has 7 movements with 21 reps.
1. Jump & Shrugg x 3 reps
2. Jump & Scarecrow x 3 reps
3. Muscle Snatch x 3 reps
4. 6′ Land x 3 reps
5. 4″ Land x 3 reps
6. 2″ Land x 3 reps
7. Full squat land x 3 reps
Snatch Balance:
https://youtu.be/WgoIWDE5bWU
B: Metcon (No Measure)
NFT
3 rounds of
15 Sit-up
15 Hollowrocks
1 min Plank reach
Hollowrock & variations:
https://youtu.be/Wth1ZCm_gmM
Plank reach:
https://youtu.be/FvCMphMGvkk
