CrossFit Juke Joint – CrossFit
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
