Thursday, 6/11/20

CrossFit Juke Joint – CrossFit

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Box WOD

A: Clean and Jerk (1RM)

(20min)

B: Metcon (No Measure)

Muscle Up Progression:

Work on Ring Muscle ups

If you don’t have 1 strict pull up, do 4 rounds of 4 Ring Row and 4 Ring Dips
(7 min)

C: Metcon (Time)

Three rounds for time of:


275/190 pound Deadlift, 10 reps


50 Double-unders
(16min)

Scale for 50 DU=100 Singles.

Compare to 11/24/17

HOME WOD

A: Metcon (Time)

For time,

7 Rounds of

100ft shuttle bear crawl (5-10-15-20)

100ft shuttle Skipping side (5-10-15-20)

5x20ft Burpee Jump
Put 5 markers every 5 foot.

B: Metcon (No Measure)

NFT

3 rounds of

60 seconds plank hold

45 second side plank hold (L)

45 second side plank hold (R)