Tuesday, 12/29/20

Announcements

Thursday 12/24 Christmas Eve
Special WOD @9am, All the other classes canceled

Friday 12/25 Christmas Day
Box Closed

Thursday 12/31 New Year’s Eve
Special WOD @9am, All the other classes canceled

Friday 1/1 New Year’s Day
Box Closed

CrossFit Juke Joint – CrossFit

View Public Whiteboard

Box WOD

A: 3-Position Snatch (Find 1RM)

High Hang snatch

Mid Thigh Snatch

Full snatch
(20min)

B: Metcon (No Measure)

NFT

3 rounds of

1 Cast Wing

2 Ring Swing

3 Peek-a-boo swing
(10min)

Ring swing

Cast Swing to Ring Swing

https://www.instagram.com/p/BkgUiQOBG47/?utm_source=ig_share_sheet&igshid=yg0gv2pef2pu

Ring Swing

https://www.instagram.com/p/BkBdC8TBDSG/?utm_source=ig_share_sheet&igshid=1niou56zlg065

Peekaboo swing:

https://youtu.be/9l_EcIyREPY

C: Metcon (Time)

For time,

7 Rounds of

3 Squat Snatch AHAP

4 Strict HSPU
(13min)

HOME WOD

a: Metcon (Time)

For time

100 Jumping jack

75 Air squat

50 Push up

25 Burpee

b: Metcon (Time)

For time,

10 rounds of

10 INCHWORM WITH A PUSH UP

https://youtu.be/TRuhe4grOK8

10 REVERSE CRUNCH

https://youtu.be/PHnumVAx9Zo

10 GLUTE BRIDGE (SURVIVOR STRONG)

https://youtu.be/Q_Bpj91Yiis

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