CrossFit Juke Joint – CrossFit
Box WOD
A: Metcon (No Measure)
NFT with a barbell 45/35/15
3 Rounds of
3 Muscle Snatch
3 OHS
3 Sot Press
3 Hops
3 Snatch Balance
3 High Hang Power Snatch
3 Low Hang Power Snatch
3 Low Hang Squat Snatch
3 Full Snatch
(16min)
Metcon
B: Metcon (Time)
For a 25-minute running clock,
For time,
3 rounds of
5 OHS 155/105
3 Snatch Balance 155/105
1 Hang Squat Snatch 155/105
Then
As many reps of Full squat snatches 155/105 for the rest of 25 minutes
Post the time for the score and write the total reps of snatches in the box
Scale the weights as needed.
Recommendations
145/100
135/95
115/85
105/75
95/65
85/60
75/55
65/45
55/40
45/35
HOME WOD
a: Metcon (Time)
AMRAP 20
1 mile run for time,
then AMRAP
20 Air squat
15 Push up
10 Sit up
Post 1mile time for the score and write total rounds+reps in the comment box
CrossFit Juke Joint 