Friday, 7/17/20

CrossFit Juke Joint – CrossFit

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A: Handstand Walk (1 RM distance in ft. )


Work on free handstand if you don’t have HS-Walk

B: Metcon (No Measure)

Muscle Up/Pull Up Progression

Working Ring/Bar MU, Pull-ups on each level.

Let’s make your MU, PU little bit better

Air chair swing for Bar MU:

Kick soccerball driil for Ring MU:

Peekaboo swing for Ring MU:

C: Metcon (Time)

3 rounds for time of:

9 muscle-ups

36-ft. handstand walk

36-45-54 single-leg squats

36-ft. handstand walk

Scaling for Beginners

3 rounds for time

9 Ring row

9 Ring Dip

36 ft Seal Walk

36-45-54 Air Squats

36 ft Seal Walk

Seal Walk:


a: Metcon (Time)

For time,

4 rounds of

10 DB(Water Jug) Thruster

20 Devils Press @a pair of DBs(Any weight, if possible 50/35) or Water Jugs

60 seconds plank
DB Thruster :

Devils Press: (If you do this with water jugs, do push up without Water jug and pick them up as you get up)

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