CrossFit Juke Joint – CrossFit
A: Power Snatch + Hang Power Snatch (4x(1+2)@60%+11#)
(18min)
Use a 3 sec eccentric to lower the bar from the Power Position to the Knee.
B: Johnson (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
9 Deadlifts, 245#
8 Muscle-ups
9 Squat Cleans, 155#
In honor of 1st Lt. Michael E. Johnson, 25, of the U.S. Marine Corps 7th Communications Battalion, died September 8, 2009
To learn more about Johnson click here
DL: 245/165(rx), 225/155, 185/125, 155/105, 135/95
SC:155/105(rx), 135/95, 115/85, 95/65, 75/55
MUs: RMU or BMU
Scaled: 8MU=8 C2B pull up=12 pull up
HOME WOD
C: Metcon (Time)
For time
10-9-8-7-6-5-4-3-2-1 reps of
Burpee
Mountain Climbers
Tuck Jump
D: Metcon (Time)
For time
PAUSE BODY WEIGHT SQUAT
Accumulate 5 minutes in the bottom of a body weight squat. Perform supported or unsupported.
CrossFit Juke Joint 