CrossFit Juke Joint – CrossFit
Box WOD
A-1: Snatch (Tempo 1×3@65%, 1×3@55%)
(15min)
*Use a 3 second tempo from floor to above the knee. After all Snatch sets are complete continue to Snatch Pull.
In Week 1, work to 65% of 1RM Snatch for 1×3. Then decrease weight by 10% for Drop Set 1×3.
A-2: Snatch Pull (2×3@90% )
(10min)
In Week 1, work at 90% of 1RM Snatch for 2×3 Snatch High Pulls.
B: Metcon (Time)
For time,
5 rounds of
5 Squat snatch 135/95
10 C2B Pull-up
(16min)
HOME WOD
a: Metcon (No Measure)
NFT,
3 rounds of
1min Hollow hold
Metcon (Time)
For time,
8-10-12-14-16 reps of
Burpee
Squat Jump
