CrossFit Juke Joint – CrossFit
Box WOD
A: Snatch Balance (4×2@80% of 1RM Snatch)
(15min)
From the rack
B: Metcon (AMRAP – Reps)
EMOM 10
1 Full Squat Snatch @80%
C: Metcon (Time)
For time,
21-15-9 reps of
(L) KB Snatch 1.5/1 pood
(R) KB Snatch 1.5/1 pood
Pull up
(14min)
HOME WOD
a: Metcon (Time)
For time,
40-30-20-10 reps of
Burpees
Reverse lunges
https://youtu.be/7pwO2gemRyg
b: Metcon (Time)
For time,
3 rounds of
30 Side plank with windmill
https://youtu.be/AdqLhzf8AWo
10 Inch worm with a push up
https://youtu.be/TRuhe4grOK8
