CrossFit Juke Joint – CrossFit
Box WOD
A: Heaving Snatch Balance (4×3@80%)
(20min)
In Week 1, work at 80% of your 1RM Snatch for 4×3.
https://youtu.be/fBX_11gq7Wo
B: Metcon (No Measure)
MU Progression
Work on Bar/Ring MU or Pull ups
(7min)
C: Metcon (AMRAP – Rounds and Reps)
AMRAP 14
3 Squat snatches 165/120
6 TTB
9 Back Squat 165/120
EXTRA CREDIT
(Do this either before or after class on your own)
XC: Landmine Twist (3×12@55/45)
https://youtu.be/QDakeCOBdDE
3 sets of 12 Landmine Twist @55/45, after each round, do 10 Bandy Twisty Things with a Red band or a thin light band
HOME WOD
a: Metcon (Time)
For time,
4 rounds of
16 ALTERNATING DUMBBELL FLOOR PRESS
https://youtu.be/OtKhUDp-aZI
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
(Perform half/half reps on each arm for each set)
HAND RELEASE PUSH-UP
AIR SQUAT
