Tuesday, 3/31/20

For time,

21-15-9 reps of

HSPU (or Hand release push-up)

Pull-up (or Sit-up)
(9min)

Scales:

HSPU= Push-ups

If you don’t have an access to a pullup bar, do sit-ups instead

Hand release push up:

https://youtu.be/kHtt49_Pljw

Saturday, 3/28/20

Posted on March 28, 2020 by cfsik9sung

CrossFit Juke Joint – CrossFit

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HOME WOD

Deck of Cards (Time)

Draw cards from a standard 52-card deck plus 2 Jokers. Each card drawn determines which exercise to do and the number of reps.

Suit determines the exercise:

Hearts = Push-Ups

Diamonds = Sit-Ups

Clubs = Air Squats

Spades = Box jumps (24/20 in)

Card value determines the number of reps (face cards = 10, Aces = 11).

Jokers = 15 Burpees

Before the clock starts pick the first card from the deck to determine what exercise to do and how many reps. Card value = number of reps (face cards = 10, Aces = 11).

if you don’t have a deck of cards

https://apps.apple.com/us/app/ripdeck-deck-of-cards-workout/id409921624
https://youtu.be/BLNTMEpcMJM

Friday, 3/27/20

Posted on March 27, 2020 by cfsik9sung

CrossFit Juke Joint – CrossFit

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HOME WOD

Pt.A: Metcon (AMRAP – Reps)

On a 14min running clock, from min 0 – min 6, add 1 more rep each min. From min 7 to min 13, do 1 less rep each min.

Min 0- 6 burpee

Min 1- 7 burpee

.

.

Min 6 – 12 burpee

Min 7- 11 burpee

.

.

Min 13 – 6 burpee
If you have a rower/bike do this for cal

Start from 12/10 cal each

Pt.B: Metcon (Time)

For time,

150 Inverted burpee
https://youtu.be/M6_nkTKhaFY

Thursday, 3/26/20

Posted on March 26, 2020 by cfsik9sung

CrossFit Juke Joint – CrossFit

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Weightlifting

Metcon (Weight)

EMOM 14

With a 115/85 barbell

Even Min: 1 Power Snatch+ 1Low Hang Squat snatch

Odd Min: 2 x(1Power clean+1Push Jerk)

HOME WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 21

10m Seal walk

10m Backward Bearcrawl

(1-4)Pyramid ladder push up

10 HS-Kick

Then with a dog, baby, child, spouse, another person, SB, Big Water bottle, etc…

10 Front Squat

10 Walking Lunge

10 Front Squat

10 Walking Lunge

Wednesday, 3/25/20

Posted on March 25, 2020 by cfsik9sung

CrossFit Juke Joint – CrossFit

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Weightlifting

3-Position Snatch (10×1@95/65)

High Hang snatch

Mid Thigh Snatch

Full snatch
60-90sec break between round

https://youtu.be/LCmzAJAubDo

HOME WOD

Metcon (Time)

For time,

5 rounds of

5 OHS 135/95

10 TTB (or 20 Sit-up)

15 DB Hang Squat clean 50/35 (or 135/95)

20 DU
(26min)

For OHS, If you don’t have barbell:

1) Single arm DB OHS (5 on each arm)

2) Broomstick OHS 10 reps

For DB HSC, if you don’t have DB nor Barbell,

1) 15 Goblet squats with SB, a Child, a Spouse, a dog, a big water bottle,…etc

If you don’t have DUs, 40 Single Unders

Tuesday, 3/24/20

Posted on March 24, 2020 by cfsik9sung

CrossFit Juke Joint – CrossFit

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HOME WOD

Metcon (No Measure)

EMOM 16

1st Min- 8 Thoracic Extension Rotations (4 each side)

2nd Min- 10 HS-Kick

3rd Min- 15 second L-sit hold

https://youtu.be/PWuBjrN-knY

4th Min- 8 Body bridges with head on the ground

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

10 Box Jump 40/30″

20 Pistols, alternating legs
If you don’t have a box to jump, find other options like stairs, truck trunk bed, rock, etc…If you can’t find one you will do Tuck Jump with feet-hand touch.

Scale for pistol: air squats.

Tuck Jump:

https://youtu.be/r7oBejx1PHM

Toe Touch Jump:

https://youtu.be/fGwyZgyCOGc