Wednesday, 5/20/20

CrossFit Juke Joint – CrossFit

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Box WOD

A: Metcon (Time)

For time,

20 Wall ball shots 10ft/9ft 20/14

20 Sit-ups


20 Box jump, 24/20″

20 Push-up

20 Clean 135/95

20 Double-unders


20 One arm DB Thrusters 50/35


20 Pull-ups


20 Overhead squat

20 Kettlebell swings 1.5/1 poods


20 Push press 95/65


20 Dips


20 Sumo deadlift high pull 95/65

20 Burpees

20 Back squat,135/95

20 Weighted sit-ups 50/35


20 Walking lunge steps

20 Deadlift135/95


20 Knees to elbows

20 Front squat 135/95
(45min)

https://youtu.be/0TINZMbgoak

Compare to 6/23/18

HOME WOD

A: Metcon (Time)

For time,

20 Water Jug Thruster @a pair of 1Gal water jug

20 Sit-ups


20 Tuck Jump or Box Jump if you have a box or any strong object to jump up to

20 Push-up

20 Double-unders
 or 40 Singles

20 One arm Water Jug Thrusters @5Gal Water Jug


20 Broomstick Overhead squat

20 1-Arm Water Jug Snatch @1Gal Water jug

20 Push press @a pair of 1Gal Water Jug


20 Chair Dips


20 Sumo deadlift high pull wit a Broomstick

20 Burpees

20 Bear hug front squat @5Gal Water Jug

20 Weighted sit-ups with a 1Gal water jug on the chest


20 Walking lunge steps

20 1Arm Water Jug Deadlift@5Gal Water jug


20 Knees to elbows

20 Front squat 135/95

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