CrossFit Juke Joint – CrossFit
Box WOD
A: Front Squat + Split Jerk (3x(3+1)@ 85% of C&J)
(17min)
B: Rich (Time)
For time:
13 squat snatches, 155 lb.
Then, 10 rounds of:
10 pull-ups
100-meter sprint
Then, 13 squat cleans, 155 lb.
U.S. Army Staff Sgt. Richard Lee Vazquez, 28, of Seguin, Texas, died Nov. 13, 2013, of wounds sustained from an improvised explosive device in Panjwai District, Afghanistan.
Vazquez joined the Army in 2004 and earned many awards during his service including: the Purple Heart, three Army Commendation Medals, two Army Achievement Medals, the Meritorious Unit Citation, two Army Good Conduct Medals, the National Defense Service Medal, the Iraq Campaign Medal with one Campaign Star, the Afghanistan Campaign Medal and many more.
Vazquez was a dedicated CrossFit athlete. His favorite movements included snatches, cleans, running, kettlebell swings and pull-ups. He is survived by his mother, Teresa L. Paddie; father, Teodoro Vazquez Lopez; step-father, Bryan Melton; brothers, Romario Vazquez, Brandon K. Melton and Pablo Vazquez; and sisters, Christine Marie Vazquez, Celza L. Sauceda, Ashley J. Hyde, Isabel C. Vazquez and Endina S. Vazquez.
To learn more about Rich click here
HOME WOD
a: Metcon (Time)
For time,
3 rounds of
100ft Bear crawl (Perform 50 feet going forward, then perform 50 feet going backwards)
100ft Overhead Walking lunges
(Use any object that you have available to you, for most a single Dumbbell (30 – 50lbs) or Kettlebell will be perfect)
b: Metcon (Time)
For time,
3 rounds of
50 Air squat
50 Sit up
50 Mountain Climbers
CrossFit Juke Joint 