Thursday, 4/16/20

CrossFit Juke Joint – CrossFit

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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)

https://youtu.be/gVOKm3O5nfI

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

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