Tuesday, 6/29/21

CrossFit Juke Joint – CrossFit

View Public Whiteboard

Box WOD

A: Back Squat (3×2@WK2+11#)

(20min)

In Week 3, increase weight by 5kg (11#) and complete 3×2.

In Week 1, work at 80% of 1RM Back Squat for 3×3.

In Week 2, increase weight by 5kg (11#) and complete 3×2.

B: Metcon (AMRAP – Reps)

AMRAP 21

10 Snatch 95/65

3 Muscle Up(rx+) or 10 Pull Up(rx)

8 Snatch 135/95

6 Muscled Up(rx+) or 12 Pull Up(rx)

6 Snatch 165/125

9 Muscle Up(rx+) or 15 Pull Up(rx)

3 Snatch 185/135
* Snatch can be either power or squat snatches.

HOME WOD

a: Metcon (Time)

“James and the Giant Peach Bodyweight”:

3 Rounds

60 Air Squats

30 Sit-ups

5 Wall Walks

*BACKPACK OPTION:

3 Rounds:

50 Backpack Back Squats

20 Backpack Sit Ups

10 Backpack Push Ups

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