CrossFit Juke Joint – CrossFit
A: Snatch (NO FEET, 4×2@65%)
(15min)
B: Metcon (No Measure)
Rope Climb Progression
(10min)
C: Metcon (AMRAP – Rounds and Reps)
AMRAP 14
3 Snatch 165/125
2 Rope Climbs
Scales:
Snatch
155/115, 135/95, 115/85, 95/65, 75/55
Rope Climbs
1 Rope Climbs=4 Rope Get ups
()
HOME WOD
D: Metcon (Time)
For time
100 Jumping jack
75 Air squat
50 Push up
25 Burpee
E: Metcon (Time)
For time,
10-9-8-7-6-5-4-3-2-1 reps of
INCHWORM WITH A PUSH UP
https://youtu.be/TRuhe4grOK8
REVERSE CRUNCH
https://youtu.be/PHnumVAx9Zo
GLUTE BRIDGE
Glute Bridge:
Lying flat on the ground, bring your legs to a ninety degree angle with your feet flat on the ground. Keep your arms on the ground beside you. Push your heels down. Lift your hips off the ground so they line up with your knees and shoulders. Squeeze your glutes and hold for a moment at the top of the movement. Decend back to your start position and repeat.
CrossFit Juke Joint 