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
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