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Components
Muscle Snatch
Metcon
Metcon
Settings
Location
(All)
CrossFit Juke Joint
Program
CrossFit
OPEN GYM
Date
Workout
Wednesday, 7/8/20 - CrossFit Juke Joint
Class
(All)
CrossFit: 5:00 AM
CrossFit:: 6:00AM
CrossFit: 8:00 AM
CrossFit: 9:00 AM
CrossFit: 3:15 PM
CrossFit 4:15PM
CrossFit 5:15PM
CrossFit: 6:15 PM
HOME BODY BUILD BOOTCAMP
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
9 (4/5)
Workout
Wednesday, 7/8/20
Box WOD
A: Muscle Snatch (5x2@55% of 1RM Snatch)
Muscle Snatch
(15min)
B: Metcon (No Measure)
Toe to bar/Knee to Elbow Progression(
(10min)
https://youtu.be/rYXXj2AMQ5c
C: Metcon (AMRAP - Reps)
AMRAP 9
3-6-9-12-15-18-21...reps of
Power Snatch 75/55
TTB
Face bar burpee
https://youtu.be/zPdzNA3czkM
HOME WOD
a: Metcon (No Measure)
5 rounds for quality
10 PRONE SHOULDER RAISES
https://youtu.be/8nWbvkHi0Cc
20 (GLUTE BAND) GLUTE BRIDGE **Glute band is optional
https://youtu.be/XnWyZfaazaY
b: Metcon (Distance)
8 rounds for DISTANCE(in yard or meter),
60 second RUN
60 second Lunges
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, July 08, 2020
Male Clients
1
Sung
Hong
CrossFit 4:15PM
5 x 2 @ 125 lbs
2
Ben
VanDyke
CrossFit 5:15PM
5 x 2 @ 100 lbs
2
Brian
Bunk
CrossFit 4:15PM
5 x 2 @ 100 lbs
3
Shane
O'Neill
CrossFit:: 6:00AM
5 x 2 @ 82.5 lbs
Female Clients
1
Alana
Witulski
CrossFit 5:15PM
5 x 2 @ 75 lbs
1
Private
CrossFit 4:15PM
5 x 2 @ 75 lbs
2
Aimee
Wride
CrossFit:: 6:00AM
5 x 2 @ 45 lbs
2
Holly
Trujillo
CrossFit:: 6:00AM
5 x 2 @ 45 lbs
3
Hannah
Archuleta
CrossFit: 5:00 AM
5 x 2 @ 41 lbs
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