Tuesday, 10/29/19

CrossFit Juke Joint – CrossFit

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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)

Monday, 10/28/19

CrossFit Juke Joint – OWFL

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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.