Thursday, 2/18/21

CrossFit Juke Joint – CrossFit

HAPPY 5TH BIRTHDAY TO CFJJ!!

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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

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