Thursday, 5/7/20

CrossFit Juke Joint – CrossFit

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Box WOD

A: Snatch Pull+Full Squat Snatch (Find 1RM)

(20min)

B: Metcon (Time)

For time,

21 Body weight Back squat (Either From the rack/or ground )

7 Rope Climb

15 Body weight Back squat

5 Rope Climb

9 Body weight Back squat

3 Rope Climb
(15min)

HOME WOD

A: Metcon (AMRAP – Reps)

EMOM 9

5 Water Jug Squat bear hug style @5 Gal water jug
https://youtu.be/YaF3DPC7gks

B: Metcon (Time)

For time,

3 rounds of

20 Water Jug Deadlift with a pair of 1Gal water jugs

20 Handstand Push-up

20 Single arm Water Jug Snatch with a 1Gal water jug ,alternating arm
Water jug deadlift

https://youtu.be/tAxLK_Sd16E

Single arm water jug snatch

https://youtu.be/DJgdSUFqku0

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