CrossFit Juke Joint – CrossFit
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
