Monday, 1/25/21

CrossFit Juke Joint – CrossFit

View Public Whiteboard


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


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


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)

Compare to 5/29/18


a: Metcon (AMRAP – Reps)


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

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