Monday, 7/20/20

CrossFit Juke Joint – CrossFit

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Box WOD

A: Snatch (Work up to a heavy single )

(15min)

B: Snatch (E2MOM10 1 Snatch@88%)

Every 2minutes on the Minute, do 1 Full squat snatch@88% of 1Rm Snatch

C: Metcon (Time)

For time,

5 rounds of

9 Deadlift 135/95

6 Hang Power Snatch 135/95

3 OHS 135/95
(15min)

Hang Power Snatch:

https://youtu.be/-mLzQdVAwlw

HOME WOD

a: Metcon (AMRAP – Reps)

AMRAP 15

3-6-9-12-15-18-21-..Keep adding 3 reps,

Burpee

Air Squat

b: Metcon (Time)

For time,

4 rounds of

20 Single arm Water Jug Snatch @1 Gal water jug, alternating arms

20 Lateral Lunges with 1 Gal Water Jug On the chest, alternating side

c: Metcon (Time)

For time,

5 accumulative minutes Low Plank hold

Every time you drop, perform 20 jumping jacks