Wednesday, 7/8/20

CrossFit Juke Joint – CrossFit

View Public Whiteboard

Box WOD

A: Muscle Snatch (5×2@55% of 1RM Snatch)

(15min)

B: Metcon (No Measure)

Toe to bar/Knee to Elbow Progression(
(10min)

https://youtu.be/rYXXj2AMQ5c

C: Metcon (AMRAP – Reps)

AMRAP 9

3-6-9-12-15-18-21…reps of

Power Snatch 75/55

TTB

Face bar burpee
https://youtu.be/zPdzNA3czkM

HOME WOD

a: Metcon (No Measure)

5 rounds for quality

10 PRONE SHOULDER RAISES

https://youtu.be/8nWbvkHi0Cc

20 (GLUTE BAND) GLUTE BRIDGE **Glute band is optional

https://youtu.be/XnWyZfaazaY

b: Metcon (Distance)

8 rounds for DISTANCE(in yard or meter),

60 second RUN

60 second Lunges