Tuesday, 2/9/21

CrossFit Juke Joint – CrossFit

View Public Whiteboard

Box WOD

A: Snatch (Tempo 1×1@80%, 1×1@75% Then, go for 1RM )

(25min)

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

In Week 4, apply target weight increase for 1×1. Then decrease weight by 10% for Drop Set 1×1.

B: Snatch Pull (2×1@105% of Snatch)

(5min)

C: Metcon (AMRAP – Reps)

AMRAP 7

3-6-9-12-15-18-21-…reps of

Power Snatch 155/105

Pull-up
HOMEWOD Ver.

Power Snatch 95/65 or Burpee

Pull up of Table Pull up

**Table pull up: https://youtu.be/0ZimxgwY-AQ

HOME WOD

Do C @HOMEWOD Ver.

If you have a barbell access, do A, B, and C

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