CrossFit Juke Joint – CrossFit
Box WOD
A: Snatch (Tempo 1×1@80%, 1×1@75% Then, go for 1RM )
(25min)
*Use a 3 second tempo from floor to above the knee. After all Snatch sets are complete continue to Snatch Pull.
In Week 4, apply target weight increase for 1×1. Then decrease weight by 10% for Drop Set 1×1.
B: Snatch Pull (2×1@105% of Snatch)
(5min)
C: Metcon (AMRAP – Reps)
AMRAP 7
3-6-9-12-15-18-21-…reps of
Power Snatch 155/105
Pull-up
HOMEWOD Ver.
Power Snatch 95/65 or Burpee
Pull up of Table Pull up
**Table pull up: https://youtu.be/0ZimxgwY-AQ
HOME WOD
Do C @HOMEWOD Ver.
If you have a barbell access, do A, B, and C
CrossFit Juke Joint 