Tuesday, 8/4/20

CrossFit Juke Joint – CrossFit

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Box WOD

A: Metcon (No Measure)

Muscle up( Ring/Bar) Progression

Ring

– Casting Swing

https://youtu.be/i7i9ymvsoR4

– TTR

– MUT

https://youtu.be/dtnwemhWoek

– Peekaboo swing

https://youtu.be/9l_EcIyREPY

Bar

– Hollow swing

– Air chair

– Jump Muscle up

https://youtu.be/UzIAr_iDi0Q
(10min)

B: Metcon (AMRAP – Reps)

EMOM 12

1st Min- 4 Ring Row+4Ring Dip/4 MUT

2nd Min- 4 (Casting Leg+TTR)

3rd Min- 15 Banded Bar levers/8 Bar levers on the bar

4th Min- 10 Superman

C: Metcon (Time)

For time,

3 rounds of

300m Row

20 WB shots 10/9ft 20/14#

10 Pull-up
(15min)

HOME WOD

a: Metcon (Time)

For time,

40-30-20-10 reps of

Burpee

Reverse Lunges

https://youtu.be/7pwO2gemRyg

b: Metcon (Time)

For time,

3 rounds of

30 Side plank windmill

(Complete 15 reps per side per set totaling 30.)

https://youtu.be/AdqLhzf8AWo

10 Inchworm with a push up

https://youtu.be/TRuhe4grOK8

c: Metcon (2 Rounds for reps)

Tabata Sit ups

Complete two rounds of TABATA Sit Ups.

Four minutes total: 20 seconds of work then 10 seconds of rest.

After the first four minutes is complete, rest for two minutes then repeat!

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