CrossFit Juke Joint – CrossFit
A: Snatch grip Push press+ Heaving Snatch Balance (4x(2+2)@64% of 1RM Snatch)
From the rack
• Start in Snatch Grip BTN
• Slow dip and drive the bar up
• Rotate shoulders and lock out elbows
• Heaving Snatch Balance
• Dip and drive
• Moving your feet and locking your elbows out at the same time
• Overhead squat
https://youtu.be/5zI2cbYyqss
(20min)
C: Metcon (Time)
21-18-15-12-9-6-3 reps for time of:
Sumo deadlift high pulls
Push jerks
♀ 55 lb. ♂ 75 lb.
(18min)
CrossFit Juke Joint 