Wednesday, 6/17/20

CrossFit Juke Joint – CrossFit

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Box WOD

A: Metcon (Time)

For time:


10 155/105 pound Full squat snatch, 10 reps


10 Box jump overs, 24″/20″ box


205/145 pound Full squat clean, 10 reps


10 HSPU


10 Burpee muscle-ups
 (Ring/Bar)

10 HSPU

205/145 pound Full squat clean, 10 reps


10 Box jump overs, 24″/20″ box


155/125 pound Full squat snatch, 10 reps
(38min)

If you don’t have muscle ups: 10 Burpee pull up or 10 burpee jump pull up

Scale the weights as needed

HOME WOD

a: Metcon (Time)

For time

50 Single arm Water Jug snatch, alternating @ 1 gal Water jug

25 Water Jug bear hug front squat @5 gal Water jug

50 Burpee over 6 inch lines.

25 Water Jug bear hug front squat @5 gal Water jug

50 Single arm Water Jug snatch, alternating @ 1 gal Water jug
(40min)

Single arm water jug snatch:

https://youtu.be/DJgdSUFqku0

Burpee over 6 inch:

https://youtu.be/vewckvPtB9I

Water jug bear hug front squats:

https://youtu.be/YaF3DPC7gks