GYM1010

CrossFit Juke Joint – CrossFit

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Box WOD

A: Snatch (High Blocks, 4×2@83% )

(25min)

In Week 1, work at 83% of 1RM Snatch for 4×2.

Set up your bar height on knee-mid thigh high without touch the thigh.

If you don’t have blocks, use Plates to elevate the barbell.

https://youtu.be/-HyhVSRIl04

B: Metcon (AMRAP – Reps)

AMRAP 15

1-2-3-4-5 reps of

Front squat 135/95

Muscle ups (Ring or Bar)

Burpee over bar

HOME WOD

a: Metcon (Time)

For time,

3 rounds of

50ft Baer Crawl

(Perform 50 feet going forward, then perform 50 feet going backwards.)

100ft OH walking lunge

(Use any object that you have available to you, for most a single Dumbbell (30 – 50lbs) or Kettlebell will be perfect.)

b: Metcon (Time)

For time,

3 rounds of

50 Air squat

50 Sit up

50 Mountain Climbers