Monday, 7/6/20

CrossFit Juke Joint – CrossFit

View Public Whiteboard


A: Metcon (No Measure)

Pull-up Progression

Work on kipping/butterfly pull-ups/C2B pull-ups

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.

Compare to 9/16/19


a: Metcon (AMRAP – Reps)


3-6-9-12-15-18-21…reps of, keep adding 3 reps each round,


Air squat

b: Metcon (Time)

For time,

4rounds of

20 One arm Water Jug snatch, alternating arm @ a 1 Gal water jug

20 Water Jug lateral lunges, 10 on each leg @ a pair of 1 gal water jugs

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