Monday, 9/16/19

CrossFit Juke Joint – OWFL

View Public Whiteboard

Metcon

Tabata Something Else (AMRAP – Reps)

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats.

There is no rest between exercises.

Post total reps from all 32 intervals.
(16min)

Monday, 9/16/19

CrossFit Juke Joint – CrossFit

View Public Whiteboard

Gymnastics

Metcon (No Measure)

Muscle up/Pull up progression
(10min)

Metcon (No Measure)

HS-Walk/HSPU Progression
(12min)

Metcon

Tabata Something Else (AMRAP – Reps)

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats.

There is no rest between exercises.

Post total reps from all 32 intervals.
(16min)

Friday, 9/13/19

CrossFit Juke Joint – CrossFit

View Public Whiteboard

Gymnastics

Metcon (AMRAP – Reps)

EMOM 16

Min 0,4,8,12 – 4 x 3sec negative pull-ups

Min 1,5,9,13 – 30 sec AMRAP Push-ups

Min 2,6,10,14- 2 Rope Climb

Min 3,7,11,15 – 15 Bar levers (Banded)

Metcon

Metcon (Time)

For time,

400m Walking lunges

Post time and number of steps
(25min)

Metcon (Time)

For time

100 sit up
(3min)