Monday, 1/10/22

CrossFit Juke Joint – CrossFit

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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