CrossFit Juke Joint – CrossFit
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
