Monday, 10/12/20

CrossFit Juke Joint – CrossFit

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Box WOD

A: Metcon (AMRAP – Reps)

EMOM 12

1st Min- 5x4second negative pull-ups

2nd Min- 5 Strict HSPU/Box HSPU if you don’t have HS against wall )

3rd Min- 3 Tab Swings(+Air chair)

B: Handstand Walk (Max distance in ft)

(10min)

HS-Walk progression if you don’t have HS Walk

C: Metcon (Time)

For time

Walking lunge 100 ft.


21 Pull-ups


21 Sit-ups


Walking lunge 100 ft.


18 Pull-ups


18 Sit-ups


Walking lunge 100 ft.


15 Pull-ups


15 Sit-ups


Walking lunge 100 ft.


12 Pull-ups


12 Sit-ups


Walking lunge 100 ft.


9 Pull-ups


9 Sit-ups


Walking Lunge 100 ft.


6 Pull-ups


6 Sit-ups
(16min)

Compare to 12/11/17

HOME WOD

a: Metcon (Time)

“Blackjack”

For Time

20 Push-Ups, 1 Sit-Up

19 Push-Ups, 2 Sit-Ups

18 Push-Ups, 3 Sit-Ups

…continue this pattern until…

2 Push-Ups, 19 Sit-Ups

1 Push-Up, 20 Sit-Ups
With a running clock, as fast as possible complete the prescribed work in the order written. Each round totals 21 reps (Push-Ups descending from 20, Sit-Ups ascending from 1) for a total of 420 reps in the workout.