Friday, 7/3/20

CrossFit Juke Joint – CrossFit

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Box WOD

A: Clean and Jerk (84% x 1, 88% x 1, 92% x 1 using your 1RM C & J)

(20min)

B: 21-15-9 Complex (Time)

For time:


8 deadlifts, 155/105 lb.


7 cleans, 155/105 lb.


6 snatches, 155/105 lb.


8 pull-ups


7 chest-to-bar pull-ups


6 bar muscle-ups


6 deadlifts, 155/105 lb.


5 cleans, 155/105 lb.


4 snatches, 15/105 lb.


6 pull-ups


5 chest-to-bar pull-ups


4 bar muscle-ups


4 deadlifts, 155/105 lb.


3 cleans, 155/105 lb.


2 snatches, 155/105 lb.


4 pull-ups


3 chest-to-bar pull-ups


2 bar muscle-ups
(18min)

HOME WOD

a: Metcon (Time)

For time,

10 rounds of

10 Push up

10 Squats

10 V-ups
V-up:

https://youtu.be/7UVgs18Y1P4

b: Metcon (AMRAP – Reps)

EMOM 10

1st min- 10 Water Jug Thrusters@a pair of 1Gal Water Jug

2nd min-10 Burpee over a water jug