Wednesday, 6/3/20

CrossFit Juke Joint – CrossFit

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Box WOD

A: Metcon (No Measure)

Handstand Progression

– Work on Handstand, HSPU, HS-Walk
(10min)

B: Max Height Box Jump (Distance)

Max Height Box Jump
(10min)

C: Metcon (Time)

6-9-12-9-6 reps for time of:


Burpees over the bar


185/125-lb. front squats


Chest-to-bar pull-ups

Post time for the score.
(18min)

HOME WOD

A: Metcon (No Measure)

Handstand Progression

– Work on Handstand, HSPU, HS-Walk
(10min)

B: Max Broad Jump (Distance)

(10min)

Find your 1 RM longest jump in meters for jump. Must jump in two feet. You are allowed to run for longer jump.

C: Metcon (Time)

For time,

9-15-21-15-9 reps of

Burpee over 6 inches

Large Water Jug Bear hug style front squat

Water Jug Bent over Row @a pair of 1Gal Water Jugs
Water jug Bear hug style squat:

https://youtu.be/YaF3DPC7gks

Water Jug bent over row:

https://youtu.be/KozkYCpgOf0

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