CrossFit Juke Joint – CrossFit
Box WOD
A: High-Hang Snatch (1×1@(80%+16.5#(or 15#)), 2×2@(-10%))
(20min)
In Week 4, apply target weight increase to Week 3 for 1×1. Then decrease weight by 10% for Drop Sets 2×2.
B: Snatch Pull (3×3@Pt.A working weight)
(10min)
C: Metcon (Time)
For time,
30 OHS @80% of 1RM Snatch
*weight must be picked up from the ground. write your working weight in the comment
(11min)
HOME WOD
a: Metcon (Time)
For time,
3 rounds of
30 SINGLE LEG CALF RAISE
(Perform 30 reps on each leg per set.)
https://youtu.be/Tla2ScHQgu0
60 seconds TALL BIRD DOG
(Hold for 30 seconds and then switch arm / leg for another 30 second hold per set.)
https://youtu.be/mTFFDi_JgeU
b: Metcon (AMRAP – Rounds)
AMRAP 30
400m Run
(Run 400 meters or the equivalent of a two minute run.)
60 seconds DB WALKING LUNGE
(Work at a moderately challenging load. For Males target 50# dumbbells, Females target 35# dumbbells.)
https://youtu.be/elH–HbgNog
60 seconds AMRAP Push ups
