CrossFit Juke Joint – CrossFit
HAPPY 5TH BIRTHDAY TO CFJJ!!
Box WOD
A: Muscle Snatch + Spitz Snatch (4x(1+2)@50% )
(15min)
Spitz Snatch:
https://youtu.be/dmPIDWePjG0
B: Metcon (No Measure)
Try on the parrallels and Floor. Then on the ring.
L-Sit Progression (Parrallel)
https://youtu.be/gc0-uVMGCSM
L-Sit drills (Floor)
https://youtu.be/qpi59_uSbrw
Developing Strength for L-sit: (Ring)
https://youtu.be/2kMkNFRbLJQ
Gymnastic Kip: (On the mid high rings)
https://youtu.be/TFxemod0iio
(10min)
C: Metcon (AMRAP – Rounds and Reps)
AMRAP 7
7 KB Snatch 53/35 (R)
7 KB Snatch 53/35 (L)
7 KB one legged squat 53/35 (R)
7 KB one legged squat 53/35 (L)
If you don’t have RX pistols, do 7 KB Single arm OH walking lunges
HOME WOD
Do A with a broomstick, 12 rounds. Do B Floor drills then Do C
CrossFit Juke Joint 