Monday, 6/6/22

CrossFit Juke Joint – CrossFit

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A: Snatch (80%-86%-88%-83%-88%-90%)

(25min)

Wave 1 – 80% x 1, 86% x 1, 88% x 1. Wave 2 – 83% x 1, 88% x 1, 90% x 1

If you make all the weights, give an attempt for 1RM

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 7

10 Hang power snatch 75/55

25 Air squat

C: Metcon (No Measure)

NFT

3 rounds of

10 Hanging leg raises (3-4 second negative)

10 GHD Back extension

10 Nordic Hamstring curl
(11min)

()

HOME WOD

D: Metcon (Time)

3 rounds for time

10 SINGLE LEG VERTICAL JUMP & LAND

(Work for max height on each rep! Perform using one foot for take off, land on both feet. Perform 5 repetitions per leg per set.)

10 DUMBBELL PISTOL SIT

(Use a moderate load or body weight. Perform 5 reps with each leg per set.)

https://youtu.be/Sja9-FS1vX0

E: Metcon (Time)

For time

800m run

Then

3 rounds of

10 Tuck Jump

10 Inchworm with a push up

10 Alternating arm V-up

Then

800m run