CrossFit Juke Joint – CrossFit
A: Metcon (Weight)
Find the heaviest weight you can lift
1 Power Snatch + 1 Snatch Balance + 1 Low Hang Squat Snatch
(15min)
B: Metcon (Time)
10 rounds for time of:
5 front squats
5 Deficit (4″) or parallette handstand push-ups
♀ 145 lb. ♂ 205 lb.
(25min)
Scaling:
Reduce the load on the front squat to a challenging set of 5 for you, while still allowing you to complete each set unbroken. Similarly, on the HSPU, choose a modification that is more challenging than the last time we performed HSPU’s.
Intermediate Option:
10 rounds for time of:
5 front squats
5 strict handstand push-ups, hands on 25-lb. plates
♀ 110 lb. ♂ 165 lb.
Beginner Option:
5 rounds for time of:
5 front squats
5 push-ups
♀ 35 lb. ♂ 55 lb.
CrossFit Juke Joint 