CrossFit Juke Joint – CrossFit
Weightlifting
Only if you have an access to a bar and plates
Snatch Dynamic Warm up (No Measure)
Couch Stretch (Left/Right) for 30 seconds
Samson Stretch for 30 seconds
Lateral Lunge (Left/Right) x 10 yrds
Torokhtiy Pulls x 10 reps
Muscle Snatch x 10 reps
Behind the Neck Press x 5 reps
Overhead Squats x 10 reps
Snatch Balance x 5 reps
Behind the Neck Sots Press x 5 reps
Overhead Squat Hops x 5 reps
A: Muscle Snatch+Snatch Balance (1Muscle Snatch+ 2snatch balances -1RM)
Find the heaviest weight you can 1 muscle snatch and 2 snatch balances
ATTENTION IT’S TWO SNATCH BALANCES
B: Metcon (Weight)
EMOM 5
2 Full Squat Snatch @you choose
HOME WOD
Metcon (Time)
With a 45/35/15# bar or a broomstick/PVC
For time
4 rounds of
10 Snatch Balance
30 seconds Overhead bottom position hold (accumulated if you can’t hold it for 30seconds without dropping the bar)
10 BTN Sots Press
10 Overhead squat hops
20 Lateral jump over bar
20 Skater over the bar
10 Bear crawl along the bar forward-backward
https://youtu.be/GokCq3aJUfM
