CrossFit Juke Joint – CrossFit
A: Snatch grip Push press+ Heaving Snatch Balance (4x(1+2)@65%+5.5#)
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)
4 rounds of 1 Snatch grip push press + 2 Heaving snatch balance @65%of 1RM snatch + 5.5.# Increase
B: Snatch (Work up to a heavy single)
(10min)
C: Metcon (Time)
For time,
15 Squat snatch 155/105
3min rest
9 Squat snatch 155/105
3min rest
6 Squat snatch 155/105
(15min)
HOME WOD
D: Metcon (Time)
For time,
3 rounds of
50 squat
25 Push up
50 Sit up
E: Metcon (Time)
For time,
4 rounds of
20 Plyo Lunge
https://youtu.be/OxiGxyswNsA
10 Squat Jump
F: Metcon (Time)
For time,
5 rounds of
12 Mountain Climbers
12 Burpee
12 V-up