CrossFit Juke Joint – CrossFit
HOME WOD
A: 3-Position Snatch (EMOM7 1×3-position snatch@115/85)
High Hang snatch
Mid Thigh Snatch
Full snatch
Heavier than last week
If you don’t have bar and weight, do 15 times of 3 position snatch with a broomstick.
B: Front Squat (10,9,8,7…1 reps front squat with a weight.)
Each round pick up from the ground.
You choose weight, and keep the same weight for all 10 rounds 55reps.
If you don’t have a bar and weights,
Do the same thing with Bear hug style Water Jug Squats with 5 Gallon Water Jug.
https://youtu.be/YaF3DPC7gks
C: Metcon (AMRAP – Rounds and Reps)
With a 75/55 barbell or Broomstick
AMRAP 14
3 Power clean-Front Squat-Push Press- Back Squat- Push Press (Bear complex)
3 Squat snatch-Snatch Balance-OHS (Snatch Complex)
Bear Complex:
https://youtu.be/nMxEj5IjaxY
Snatch Complex:
https://youtu.be/w2yCPHBW2JQ
