Thursday, 4/30/20

CrossFit Juke Joint – CrossFit

Weightlifting

Snatch Dynamic Warm up (No Measure)

Couch Stretch (Left/Right) for 30 seconds

Samson Stretch for 30 seconds

Lateral Lunge (Left/Right) x 10 yrds

Torokhtiy Pulls x 10 reps

Muscle Snatch x 10 reps

Behind the Neck Press x 5 reps

Overhead Squats x 10 reps

Snatch Balance x 5 reps

Behind the Neck Sots Press x 5 reps

Overhead Squat Hops x 5 reps

https://youtu.be/peKCUU8TA6M

Snatch (1RM)

Metcon (Weight)

E2MOM 10

2 Full Squat snatch @5# heavier than Wednesday, 4/22/20

Metcon

Metcon (Time)

For time: 

2 rounds of: 

10 snatches, 175 / 125 lb. 

12 burpees 

Then, 2 rounds of: 

10 snatches, 115 / 75 lb. 

12 burpees
Compare to 7/25/19

2019 CrossFit Regional Event 4

HOME WOD

Metcon (AMRAP – Reps)

EMOM 21

5 Sit up

10 Push-up

15 Squat
If you can’t fininsh all the reps in time, start fresh on the next minute on the minute.

Post total reps you complete