Monday, 6/22/20

CrossFit Juke Joint – CrossFit

View Public Whiteboard

Box WOD

Happy 50th Birthday Anthony!

Do either A-1 or A-2

A-1: Filthy RX+ Fifty (Time)

For Time:

50 Box jumps, 30/24

50 Pull-ups

50 Kettlebell swings, 1.5/1 pood

50 steps Walking Lunge

50 Toe to Bars

50 HSPU

50 Superman

50 Wall ball shots, 30/20#

50 Burpees

50 Double unders
(30min)

A-2: Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
(30min)

HOME WOD

a: Metcon (Time)

For time,

50 Tuck Jump

50 Water Jug Bent over row @a pair of 1gal water jug or dumbbells

50 Jumping Jack

50 Walking lunges

50 Sit-ups

50 Push Press @a pair of 1 Gal water jug

50 Superman

50 Water Jug thruster @a pair of 1Gal water jug

50 Burpees

50 Double under or 150 single unders
Water jug bent over row:

https://youtu.be/KozkYCpgOf0

Water jug thruster:

https://youtu.be/rnIQxLs-DK8

Water jug push press:

https://youtu.be/3y4ubDGFBKs

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

%d bloggers like this: