CrossFit Juke Joint – CrossFit

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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

https://youtu.be/peKCUU8TA6M

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