CrossFit Juke Joint – OWFL
Metcon
Metcon (Time)
5 Rounds for load and time of
5 Deadlift
5 Ring HSPU
(15min)
Post time for the score, the load in the comment
Monthly Archives: October 2019
Thursday, 10/31/19
CrossFit Juke Joint – CrossFit
Weightlifting
Deadlift (Work up to a heavy single)
(18min)
Gymnastics
Metcon (No Measure)
MU Progression
(8min)
Metcon
Metcon (Time)
5 Rounds for load and time of
5 Deadlift
5 Ring HSPU
(15min)
Post time for the score, the load in the comment
Wednesday, 10/30/19
CrossFit Juke Joint – OWFL
Metcon
Metcon (Time)
For time,
25 Walking Lunge steps
20 Pull-up
50 Box jump 20″
20 DU
25 Ring Dips
20 KTE
30 KB Swings 2/1.5 pood
30 Sit-up
20 Hang squat cleans 50/35 DBs
25 Back Extensions (Superman)
30 WB shots 20/14#
3 Rope climbs
(31min)
Compare to 8/9/17
Wednesday, 10/30/19
CrossFit Juke Joint – CrossFit
Metcon
Metcon (Time)
For time,
25 Walking Lunge steps
20 Pull-up
50 Box jump 20″
20 DU
25 Ring Dips
20 KTE
30 KB Swings 2/1.5 pood
30 Sit-up
20 Hang squat cleans 50/35 DBs
25 Back Extensions (Superman)
30 WB shots 20/14#
3 Rope climbs
(31min)
Compare to 8/9/17
Tuesday, 10/29/19
CrossFit Juke Joint – CrossFit
Weightlifting
CI+Hang Chinese High Pull+EI+Hang Snatch (4×1@70% of 1RM Snatch)
From the floor to the knee use a 3 second concentric.
Pause for a 1 second isometric hold then
Execute a Hang Chinese High Pull
Lower the bar back to the Power position.
Use a 2 second eccentric to lower the bar from the Power position to the Knee
Pause for 1 second Isometric at the Knee
Execute a Hang Snatch
(20min)
Overhead Squat (Work up to a heavy single)
(10min)
Metcon
Metcon (Time)
For time,
3 Rounds of
12 Front squat 135/95
12 burpee Pull-up
(9min)
Tuesday, 10/29/19
CrossFit Juke Joint – OWFL
Metcon
Metcon (Time)
For time,
3 Rounds of
12 Front squat 135/95
12 burpee Pull-up
(9min)
Monday, 10/28/19
CrossFit Juke Joint – OWFL
Metcon
Metcon (3 Rounds for reps)
5 attempts at each of the following:
Broad jump 50 ft. in as few jumps as possible
3 pull-ups as slow as possible
Max set of strict freestanding handstand push-ups
Rest as needed between attempts.
Post lowest number of jumps, longest pull-up time, and reps of handstand push-ups to comments.
Scaling this WOD
This workout includes gymnastics skills that demand body awareness and control. Challenge yourself to practice “next level” skills relative to your capacity.
Beginner
5 attempts at each of the following:
30 ft. broad jump in as few jumps as possible
3 ring rows as slow as possible
Max set of push-ups
Rest as needed between the attempts.
Use this workout as an opportunity to practice regular push-ups, do as many as you can and then switch to knee pushups to get more reps. Practice slow ring rows or, attempt one regular pull-up and then switch to ring rows for the next two.
Intermediate
5 attempts at each of the following:
50 ft. broad jump in as few jumps as possible
3 pull-ups as slow as possible
Max set of press to handstands
Rest as needed between attempts.
Substitute presses to handstand for the freestanding handstand push-ups. If you are unable to execute a press to handstand, move to the wall for strict HSPU’s. Experiment to find the most challenging, yet successful scaling option.
Monday, 10/28/19
CrossFit Juke Joint – CrossFit
Gymnastics
Metcon (No Measure)
HSPU/Free Handstand (Push up)/Press to Handstand Progression
(15min)
https://youtu.be/q4Et783ayZs
Metcon
Metcon (3 Rounds for reps)
5 attempts at each of the following:
Broad jump 50 ft. in as few jumps as possible
3 pull-ups as slow as possible
Max set of strict freestanding handstand push-ups
Rest as needed between attempts.
Post lowest number of jumps, longest pull-up time, and reps of handstand push-ups to comments.
Scaling this WOD
This workout includes gymnastics skills that demand body awareness and control. Challenge yourself to practice “next level” skills relative to your capacity.
Beginner
5 attempts at each of the following:
30 ft. broad jump in as few jumps as possible
3 ring rows as slow as possible
Max set of push-ups
Rest as needed between the attempts.
Use this workout as an opportunity to practice regular push-ups, do as many as you can and then switch to knee pushups to get more reps. Practice slow ring rows or, attempt one regular pull-up and then switch to ring rows for the next two.
Intermediate
5 attempts at each of the following:
50 ft. broad jump in as few jumps as possible
3 pull-ups as slow as possible
Max set of press to handstands
Rest as needed between attempts.
Substitute presses to handstand for the freestanding handstand push-ups. If you are unable to execute a press to handstand, move to the wall for strict HSPU’s. Experiment to find the most challenging, yet successful scaling option.
Saturday, 10/26/19
CrossFit Juke Joint – CrossFit
Metcon
10k Row (Time)
Max Effort 10k Row
As teams of 2-4, for time 10km rowing.
Athletes can switch anytime anyway.
(55min)
Friday, 10/25/19
CrossFit Juke Joint – CrossFit
Metcon
Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time)
21 deadlifts 225/155 lb
21 handstand push-ups
15 deadlifts 225/155 lb
15 handstand push-ups
9 deadlifts 225/155 lb
9 handstand push-ups
21 deadlifts 315/205 lb
50-ft. handstand walk
15 deadlifts 315/205 lb
50-ft. handstand walk
9 deadlifts 315/205 lb
50-ft. handstand walk
Time cap: 9 minutes
Crossfit Games Open 20.3 and 18.4 Scaled (Ages 16-54) (Time)
21 deadlifts 135/95 lb
21 hand-release push-ups
15 deadlifts 135/95 lb
15 hand-release push-ups
9 deadlifts 135/95 lb
9 hand-release push-ups
21 deadlifts 185/135 lb
50-ft. bear crawl
15 deadlifts 185/135 lb
50-ft. bear crawl
9 deadlifts 185/135 lb
50-ft. bear crawl
Time cap: 9 minutes
Crossfit Games Open 20.3 and 18.4 Masters (55+) (Time)
21 deadlifts 185/125 lb
21 Push Press 95/65 lb
15 deadlifts 185/125 lb
15 Push Press 95/65 lb
9 deadlifts 185/125 lb
9 Push Press 95/65 lb
21 deadlifts 255/165 lb
10 handstand push-ups
15 deadlifts 255/165 lb
10 handstand push-ups
9 deadlifts 255/165 lb
10 handstand push-ups
Time cap: 9 minutes
Crossfit Games Open 20.3 and 18.4 Masters Scaled (55+) (Time)
21 deadlifts 115/80 lb
21 hand-release knee push-ups
15 deadlifts 115/80 lb
15 hand-release knee push-ups
9 deadlifts 115/80 lb
9 hand-release knee push-ups
21 deadlifts 155/105 lb
50-ft. bear crawl
15 deadlifts 155/105 lb
50-ft. bear crawl
9 deadlifts 155/105 lb
50-ft. bear crawl
Time cap: 9 minutes
