Monday, 2/15/21

CrossFit Juke Joint – CrossFit

View Public Whiteboard

Box WOD

A: Metcon (No Measure)

NFT with a barbell 45/35/15

3 Rounds of

3 Muscle Snatch

3 OHS

3 Sot Press

3 Hops

3 Snatch Balance

3 High Hang Power Snatch

3 Low Hang Power Snatch

3 Low Hang Squat Snatch

3 Full Snatch
(16min)

Metcon

B: Metcon (Time)

For a 25-minute running clock,

For time,

3 rounds of

5 OHS 155/105

3 Snatch Balance 155/105

1 Hang Squat Snatch 155/105

Then

As many reps of Full squat snatches 155/105 for the rest of 25 minutes
Post the time for the score and write the total reps of snatches in the box

Scale the weights as needed.

Recommendations

145/100

135/95

115/85

105/75

95/65

85/60

75/55

65/45

55/40

45/35

HOME WOD

a: Metcon (Time)

AMRAP 20

1 mile run for time,

then AMRAP

20 Air squat

15 Push up

10 Sit up
Post 1mile time for the score and write total rounds+reps in the comment box

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