Monday, 3/30/20

CrossFit Juke Joint – CrossFit

View Public Whiteboard

HOME WOD

A: Metcon (No Measure)

EMOM 12

Even min- 8 HS-kicks

Odd min- 40 sec HS-Walk for distance (in ft) or 40sec plank hold

B: Metcon (AMRAP – Reps)

Tabata Air squat

Then,

AMRAP 4

Muscle Up (Ring or Bar) or Wall Walk

Tabata score=The least number of reps in any of the eight intervals.

Final score= Tabata score x MU (Wall Walk)

Online tabata timer:

https://www.tabatatimer.com/
Wall walk: https://youtu.be/NK_OcHEm8yM

What is Tabata?:

https://www.active.com/fitness/articles/what-is-tabata-training

C: Metcon (Time)

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

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s