Announcements
Saturday 8am class is moved to 9am from this week.
Bring A Friend Day, All classes Wednesday May 10
May Birthday Toast @Bramblebine Brewery. Thursday May 11th 7pm
Happy Birthday, Joe, Alex and Tawnya!!
Memorial Day Murph. May 29 9am-12:30pm
Burgers and Beers right after Murph WOD
CrossFit Juke Joint – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
3:00 Machine (easy pace)
-into-
Burgener Warm-Up (Snatch) + Skill Transfer Exercises
* 10 minutes with a PVC or Empty Barbell
2. Strength
3×1 Power Snatch
3×3 Overhead Squat
3. Workout Prep
2 sets:
5 Wall Balls
3 Power Cleans (Build in weight)
Strength
Power Snatch
3 sets of 1 Power Snatch @85-90% of 1RM Snatch
* Rest 60-90 seconds between sets *
Overhead Squat
3 sets of 3 Overhead Squats @90% of 1RM Snatch
* Rest 60-90 seconds between sets *
Workout
Workout (Time)
Jaguar
Freedom (RX’d)
For time:
60 Wall Balls (20/14)
30 Power Cleans (135/95)
60 Wall Balls (20/14)
(KG conv: WB 9/6, PC 61/43)
Independence
60 Wall Balls (14/10)
30 Power Cleans (115/80)
60 Wall Balls (14/10)
(KG conv: WB 6/4, PC 52/36)
Liberty
40 Wall Balls Thrusters (light)
20 Dumbbell Power Cleans (light)
40 Wall Balls (light)
Target time: 6:30-8 minutes
Time cap: 10 minutes
Skills and Drills
Rope Climb Week 2 Day 1 (Checkmark)
All Levels:
Take 10-15 minutes and practice footwork, clamping, and standing up on the rope.
Alternate Option:
5 sets:
1 hanging knee raise for max time (time ends when knees fall)
10 dumbbell bicep curls
– rest 1 minute between sets –
(Sub plank or plank on knees if needed)
Mobility
Mobility (Checkmark)
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)
CrossFit Juke Joint 