Tuesday, 11/12/19

CrossFit Juke Joint – OWFL

View Public Whiteboard

Metcon

Metcon (AMRAP – Reps)

EMOM 24

MIn 0,4,8,12,16,20-30sec Row for cal

Min 1,5,9,13,17,21-30sec WB shots 10ft/9ft 20/14#

Min 2,6,10,14,18,22-30sec Bike for cal

Min 3,7,11,15,19,23-30sec sit-ups

Total reps for score

Metcon (Time)

For time,

10-8-6-4-2 reps of

Muscle ups

Box Jump 40/33″
(15min)

1MU = 2 RR+2 RD (Beg:If you don’t have 2 RX Ring Dips)

1MU = 1 Peek-a-boo swing + 1MUT (INT:If you have 2 or more RX Ring Dips)

1MU = 1MUA (ADV: If you succeeded all MUTs-feet, calves on the box and on the foam roller)

Peek-a-boo swing:

https://youtu.be/9l_EcIyREPY

MUT:

https://youtu.be/dtnwemhWoek

https://youtu.be/NFdhOqhD7Vo

Tuesday, 11/12/19

CrossFit Juke Joint – CrossFit

View Public Whiteboard

Metcon

Metcon (AMRAP – Reps)

EMOM 24

MIn 0,4,8,12,16,20-30sec Row for cal

Min 1,5,9,13,17,21-30sec WB shots 10ft/9ft 20/14#

Min 2,6,10,14,18,22-30sec Bike for cal

Min 3,7,11,15,19,23-30sec sit-ups

Total reps for score

Metcon (Time)

For time:


30 overhead walking lunges


30 knees-to-elbows


30 sit-ups


30-cal. row


30 sit-ups


30 knees-to-elbows


30 overhead walking lunges

Men: Lunge with 45-lb. plate


Women: Lunge with 25-lb. plate
(15min)

Compare to 2/20/18