Tuesday, 1/19/21

CrossFit Juke Joint – CrossFit

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Box WOD

A-1: Snatch (Tempo 1×3@65%, 1×3@55%)

(15min)

*Use a 3 second tempo from floor to above the knee. After all Snatch sets are complete continue to Snatch Pull.

In Week 1, work to 65% of 1RM Snatch for 1×3. Then decrease weight by 10% for Drop Set 1×3.

https://youtu.be/j_09XYXy7uo

A-2: Snatch Pull (2×3@90% )

(10min)

In Week 1, work at 90% of 1RM Snatch for 2×3 Snatch High Pulls.

B: Metcon (Time)

For time,

5 rounds of

5 Squat snatch 135/95

10 C2B Pull-up
(16min)

HOME WOD

a: Metcon (No Measure)

NFT,

3 rounds of

1min Hollow hold

Metcon (Time)

For time,

8-10-12-14-16 reps of

Burpee

Squat Jump

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