CrossFit Juke Joint – CrossFit
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