Friday, 12/11/20

CrossFit Juke Joint – CrossFit

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Box WOD

A: Metcon (No Measure)

HSPU Progression

Work for 1rep strict HSPU or Other deficit options.

(Parralettles, Ring, Deficit with plates)
(12min)

B: Metcon (Time)

Pistol Progression

Work on the techniques and try 40 for time in the time cap
(13min)

C-1: Metcon (Time)

For time,

3 Rounds of

3 Legless rope ascents

5 Strict HSPU
(15min)

C-2: Metcon (Time)

For time,

5 Rounds of

4 Leg-assisted rope ascents

5 Kipping HSPU
(15min)

HOME WOD

a: Metcon (Time)

5 rounds for time,

5 Hand released push up

30second low plank

5 Hand released push up

30second low plank

b: Metcon (Time)

For time,

10 rounds of

20 DB Lateral lunge

https://youtu.be/ktdMS7WBwck

15 Mountain Climbers

10 Tuck Jump