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
