GYM1010

CrossFit Juke Joint – CrossFit

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Box WOD

A: Heaving Snatch Balance (4×3@80%)

(20min)

In Week 1, work at 80% of your 1RM Snatch for 4×3.

https://youtu.be/fBX_11gq7Wo

B: Metcon (No Measure)

MU Progression

Work on Bar/Ring MU or Pull ups
(7min)

C: Metcon (AMRAP – Rounds and Reps)

AMRAP 14

3 Squat snatches 165/120

6 TTB

9 Back Squat 165/120

EXTRA CREDIT

(Do this either before or after class on your own)

XC: Landmine Twist (3×12@55/45)

https://youtu.be/QDakeCOBdDE
3 sets of 12 Landmine Twist @55/45, after each round, do 10 Bandy Twisty Things with a Red band or a thin light band

HOME WOD

a: Metcon (Time)

For time,

4 rounds of

16 ALTERNATING DUMBBELL FLOOR PRESS

https://youtu.be/OtKhUDp-aZI

15 SEATED REAR DELT FLYS

https://youtu.be/DSJSUTISAjI

10 SIDE PLANK WIND MILL

https://youtu.be/AdqLhzf8AWo

b: Metcon (Time)

For time,

21-18-15-12-9-6-3 reps of

SINGLE ARM KB SWINGS

(Perform half/half reps on each arm for each set)

HAND RELEASE PUSH-UP

AIR SQUAT