CrossFit Juke Joint – CrossFit

View Public Whiteboard

Box WOD

A: Snatch (Tempo 3 sec concentric floor-knee, 6×1@82.5%)

(25min)

B: Metcon (Time)

For time,

21 Deadlift 225/155

50 Squats

21 Push press 135/95

15 Deadlift 225/155

50 Squats

15 Push press 135/95

9 Deadlift 225/155

50 Squats

9 Push press 135/95
(16min)

HOME WOD

A: Metcon (No Measure)

NFT,

7 rounds of

Burgener’s Warm up with a Broomstick

Each round do 3 reps of

1. Jump & shruck

2. Jump & scare crow

3. Muscle snatch

4. 6″ land

5. 4″ land

6. 2″ land

7. Full squat land
https://youtu.be/Y5YFU_iuwJ4

B: Metcon (Time)

For time,

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

Burpee

Air Suat

Push-ups