CrossFit Juke Joint – CrossFit
Box WOD
A: Snatch (Work up to a heavy single or go for 1RM)
(15min)
B: Lane (5 Rounds for reps)
5 Rounds for Max Reps of:
¾ bodyweight hang power snatches
Handstand push-ups
Rest as needed between rounds.
To learn more about Lane click here
(30min)
Scaling:
For each movement, pick modifications that allow you to complete at least 10 reps. Reduce the weight on the snatches so that it is still heavy for you but light enough that you can cycle the reps. Newer athletes should treat today as an opportunity to practice two difficult movements.
Intermediate Option:
5 rounds for max reps of:
2/3 bodyweight hang power snatches
Handstand push-ups
Rest as needed between rounds.
Beginner Option:
5 rounds, not for time of:
10 hang power snatches
10 push-ups
♀ 45 lb. ♂ 65 lb.
HOME WOD
a: Metcon (Time)
For time,
4 rounds of
45 second DUMBBELL HEX PRESS
(Complete max reps in 45 seconds.)
https://youtu.be/eIOIItkxoYE
15 SEATED REAR DELT FLYS
https://youtu.be/DSJSUTISAjI
10 SIDE PLANK WIND MILL
https://youtu.be/AdqLhzf8AWo
b: Metcon (Time)
For time,
21-18-15-12-9-6-3 reps of
SINGLE ARM KB SWINGS
HAND RELEASE PUSH-UP
AIR SQUAT
