Tuesday, 6/2/20

CrossFit Juke Joint – CrossFit

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Box WOD

A: Snatch (Work up to a heavy single)

(10min)

B: Metcon (AMRAP – Reps)

EMOM 11

1 Full Squat Snatch @87% of 1RM Snatch

*You have only 2 attempts per each minute

** Post total successful reps for the score. Write the working weight in the comment box

C: Metcon (Time)

For time,

3 rounds of

30 WB shots 10/9ft @20/14#

30 Full squat snatches 75/45
(22min)

HOME WOD

A: Burgerner’s Warm up (No Measure)

3 Rounds with a PVC pipe or a Broomstick,

3 Jump & Shrugg

3 Jump & Scarecrow

3 Muscle Snatch

3 6″ land

3 4″ land

3 2″ land

3 Full Squat land

https://youtu.be/kRxECJyxkIQ

B: Metcon (AMRAP – Reps)

EMOM 11

1 3-Position Snatch with a PVC or Broomstick
https://youtu.be/eIGnKnfmG-c

C: Metcon (Time)

For time,

3 Rounds of

30 Water Jug Thrusters @a pair of 1Gal Water Jugs

30 Full squat snatch with a broomstick