GYM1010

CrossFit Juke Joint – CrossFit

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Box WOD

A: Snatch (Tempo 1×3@70%, Then 1×3@(60%))

(15min)

https://youtu.be/j_09XYXy7uo

A-2: Snatch Pull (High pull 2×3@95% of Snatch 1RM)

(10min)

B: Metcon (6 Rounds for reps)

2 Rounds for max reps of:

AMRAP2 shoulder press 135/95

1min rest

AMRAP2 Front squat 225/145

1min rest

AMRAP2 Deadlift 315/215

1min rest

Use 1 bar, start all the rounds with a weight from the ground

Post total reps for each round (total 6 rounds)
(18min)

Compare to 5/29/18

HOME WOD

a: Metcon (AMRAP – Reps)

AMRAP 15

3-6-9-12-15-18-21-24-… add 3 reps

Hand release push up

Air squat

b: Metcon (Time)

5 rounds for time,

10 Hollow rock

30 second hollow hold

10 Superman