Monday, 1/25/21

CrossFit Juke Joint – CrossFit

View Public Whiteboard

Box WOD

A: Snatch (Tempo 1×3@70%, Then 1×3@(60%))

(15min)

https://youtu.be/j_09XYXy7uo

A-2: Snatch Pull (High pull 2×3@95% of Snatch 1RM)

(10min)

B: Metcon (6 Rounds for reps)

2 Rounds for max reps of:

AMRAP2 shoulder press 135/95

1min rest

AMRAP2 Front squat 225/145

1min rest

AMRAP2 Deadlift 315/215

1min rest

Use 1 bar, start all the rounds with a weight from the ground

Post total reps for each round (total 6 rounds)
(18min)

Compare to 5/29/18

HOME WOD

a: Metcon (AMRAP – Reps)

AMRAP 15

3-6-9-12-15-18-21-24-… add 3 reps

Hand release push up

Air squat

b: Metcon (Time)

5 rounds for time,

10 Hollow rock

30 second hollow hold

10 Superman

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

<span>%d</span> bloggers like this: