Tuesday, 4/28/20

CrossFit Juke Joint – CrossFit

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Weightlifting

If you have a barbell and plates

A: Clean and Jerk (1RM)

B: Metcon (Weight)

E2MOM 14

(every 2 minutes on the minute)

1 C&J @92% of Part A

HOME WOD

WITH NO BAR NOR PLATES

https://youtu.be/upgy5Gv0mzw

A: Metcon (AMRAP – Reps)

With a PVC/Broomstick

EMOM 12

1st min-10 Clean High Pull

2nd min-5 scare crow to squat catch “Fast Elbows!!!”

3rd min-3 Split Jerk from eye brows “Fast feet”

4th min-30sec Jerk grip Overhead split position hold (5sec =1rep)

B: Metcon (Time)

For time,

21-18-15-12-9-6-3 reps of

Thrusters with a PVC/Broomstick

Hollowrock

Superman

Metcon

For Everyone

Metcon (No Measure)

NFT, with good quality with a barbell/PVC/Broomstick

10 rounds of

3 Squat clean+Split Jerk

10 second HS-hold

10 second HS-shoulder tab

10 second HS hold