Friday, 12/18/20

CrossFit Juke Joint – CrossFit

Box WOD

A: Hang Snatch (Low hang, 3×2@83%)

(15min)

From 1 inch below the knee, 4 rounds of doubles at 83% of 1RM snatch

Hey! You wanna be better at Snatch? Look at this video. Can’t understand? ask Sung

B: Tom (Time)

25-Minute AMRAP of:

7 Muscle-Ups

11 Thrusters, 155#

14 Toes-To-Bar
In honor of U.S. Army First Lieutenant Thomas M. Martin, 27, of Ward, AR, died on October 14, 2007
To learn more about Tom click here
Weights for thruster: 155/105

Scaled:

AMRAP 25

7 3 second negative pull-ups

11 Thrusters 135/95, 95/65, 75/55

14 TTB/KTE/Hanging Knee Raises/Abmat situp

HOME WOD

a: Metcon (Time)

for time

4 rounds of

10 DB Thruster

20 Devils Press

https://youtu.be/hc6dfJHRcD0

60 second Low plank hold

b: Metcon (Time)

For time,

3 rounds of

10 DUMBBELL CURL TO ECCENTRIC FOREARM EXTENSION

https://youtu.be/nG8kSVSR7TY

12 SEATED DB OVERHEAD TRICEP EXTENSION

https://youtu.be/5StaxwHkTec