CrossFit Juke Joint – CrossFit
Box WOD
A: Metcon (No Measure)
Pull-up Progression
Work on kipping/butterfly pull-ups/C2B pull-ups
(15min)
If you don’t have 1 strict pull up, Work on pull up strength:
3Rounds of
5 x 4 second negative pull up
15 seconds chin over bar hold
10 Push-ups
B: Tabata Something Else (AMRAP – Reps)
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats.
There is no rest between exercises.
Post total reps from all 32 intervals.
(16min)
Compare to 9/16/19
HOME WOD
a: Metcon (AMRAP – Reps)
AMRAP 15
3-6-9-12-15-18-21…reps of, keep adding 3 reps each round,
Burpee
Air squat
b: Metcon (Time)
For time,
4rounds of
20 One arm Water Jug snatch, alternating arm @ a 1 Gal water jug
https://youtu.be/DJgdSUFqku0
20 Water Jug lateral lunges, 10 on each leg @ a pair of 1 gal water jugs
CrossFit Juke Joint 