Monday, 8/10/20

CrossFit Juke Joint – CrossFit

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A: Strict Pull-ups (Establish 1RM (Unbroken))


B: Shoulder Press (establish your 10 rep max in 3 sets or less)


**keep your pace the same on the way up and the way down

C: Metcon (No Measure)

Pull-up Progression/Efficiency.

– Kipping pull-up

– Butterfly pull-up

– C2B

– If you don’t have 1 strict pull up/chin up, do:

3 rounds of

30 second Deadhang

3x 4second negative pull-ups

10 Banded bar levers

D: Metcon (Time)

For time,

15 rounds of

5 pull-ups

10 push-ups

15 Air squats

Compare to 11/25/17


a: Metcon (AMRAP – Reps)


3-6-9-12-15-18-21…add 3 reps each round


Air squat

b: Metcon (Time)

For time,

4 rounds of

20 Single arm DB(Water Jug) Snatch, alternating arm

20 KB(DB) Lateral lunge @moderately challenging weight

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