CrossFit Juke Joint – CrossFit
Box WOD
A: Power Snatch (Work up to a heavy single)
(15min)
B: Overhead Squat (Work up to a heavy single)
(10min)
C: Metcon (Time)
For time
10 rounds of
1 Power Snatch
3 Overhead squat
(19min)
Post time for the score. Record your working weight in the comment box.
Use your 75% or heavier.
HOME WOD
a: Metcon (Time)
For time,
5 rounds of
5 Hand release push up
https://youtu.be/Xs88lgQ0dC4
30 second Plank
5 Hand release push up
30 second Plank
1minute rest
b: Metcon (Time)
10 rounds for time,
20 DB(or 1 Gal water jug) Lateral lunge, alternating side every time.
https://youtu.be/A3J4Pavpuqc
15 Mountain Climbers
10 Tuck Jump
https://youtu.be/BDA3DERQKFk
CrossFit Juke Joint 