Saturday, 8/15/20

CrossFit Juke Joint – CrossFit

View Public Whiteboard

Box WOD

A: Metcon (AMRAP – Reps)

Double Under/Triple Under(Rx+) Practice, record the max unbroken reps if possible. Otherwise, practice DU/TU for the first one.
(7min)

B: Metcon (Distance)

HS-Walk Progression.

If possible, record the max distance in ft.
(12min)

C: Metcon (Time)

AMRAP 20

50 wall-ball shots


100 double-unders


50-ft. handstand walk


100 double-unders


50-cal. row


100 double-unders


50-ft. handstand walk


100 double-unders

Men: 20-lb. ball to a 10-ft. target


Women: 14-lb. ball to a 9-ft. target

HOME WOD

a: Metcon (Time)

For time,

4 rounds of

10 DB(KB/Water Jug) thrusters

20 Devils Press

https://youtu.be/vNtPyE-RPYs

60 second plank hold

b: Metcon (Time)

For time,

3 rounds of

10 DUMBBELL CURL TO ECCENTRIC FOREARM EXTENSION

https://youtu.be/nG8kSVSR7TY

12 SEATED DB OVERHEAD TRICEP EXTENSION

https://youtu.be/5StaxwHkTec

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