CrossFit Juke Joint – CrossFit
Box WOD
A: Snatch Pull (Work up to a heavy single)
(10min)
B: Muscle Snatch (Work up to a heavy single)
(10min)
C: Metcon (AMRAP – Rounds and Reps)
AMRAP 14
5 OHS 155/115
10 Pistols, alternating leg
* OHS is from the ground
HOME WOD
A: Metcon (No Measure)
With a broomstick, Not for time
3 rounds of
10 Snatch Pull
10 Muscle Snatch
10 Snatch Balance
10 Full squat snatch
Snatch pull:
https://youtu.be/ozFjbwIOjU4
Muscle Snatch:
https://youtu.be/almZ3k_nSk0
Snatch Balance:
https://youtu.be/D5BUtMk0INY
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 14
10 OHS wit a broomstick
10 Pistols, alternating leg
10 Supermans
10 Hollowrocks
Scales for pistols:
https://youtu.be/q11UwY5gd0A
