Thursday, 1/27/22

CrossFit Juke Joint – CrossFit

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A: Snatch High Pull+Low Hang Snatch High Pull+Low Hang Power Snatch (4×1@60%+16.5#)

https://youtu.be/J3beTjY8ujY
(15min)

4 sets of 1 rep of 1Snatch high pull+1Low hang snatch high pull+1Low hang power snatch @60% of 1RM snatch plus 16.5# added

B: Metcon (Distance)

3 rounds of

Max height jump and reach

Max broad jump

Post total distance (in ft) for the score
(10min)

On a 10 min running clock, find the biggest 3 records for Max height box jump + Max broad jump. Athletes may take rest as much as needed in between movements and rounds.

C: Metcon (Time)

For time,

1000m Row or 1.5 mile Bike

100 Push up

10 Snatch 135/95
(16min)

HOME WOD

D: Metcon (Time)

For time

150 Air squat

**Perform 150 Air Squats. While doing so every minute on the minute stop and perform 5 burpees. Then continue with air squats. Post time for the score and write the number burpees in the comment

E: Metcon (Time)

For time

30 – 20 -10 reps of

NEUTRAL GRIP DUMBBELL PUSH PRESS

https://youtu.be/_bYHToZ81jo

FRONT RACK LUNGES

Hold 2 dumbbells, kettlebells, a barbell or any odd object (like a backpack) if available.

BENCH PUSH UPS

https://youtu.be/6crpkXx0cHo

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