Friday, 1/15/21

CrossFit Juke Joint – CrossFit

View Public Whiteboard

Box WOD

A: Metcon (AMRAP – Reps)

EMOM 12

For total reps of Jump and touch to 12″ higher from your highest reach after the exercise each round

1st Min – 10/8 Cal Row

2nd Min – 10 Pistols (Alternating leg)

3rd Min – 10 Burpees

Post total reps of Jump and touch

B: Metcon (No Measure)

HSPU/HS-Walk/HS-hold progression
(10min)

Metcon

C: Metcon (AMRAP – Reps)

AMRAP 9

3-6-9-12-15-18-…reps of

WB Shots 10/9ft 20/14#

TTB

Box Jump 24/20″

HOME WOD

a: Metcon (Time)

“5 Minutes in Heaven”

Om a running clock,

Accumulate 5 minutes in a Plank, every time you rest perform 5 Squat Jumps.

Post the final time for the score

b: Metcon (3 Rounds for reps)

AMRAP 5

20 Squat

16 Plank to push up

https://youtu.be/db7EnhnzabU

16 Single leg RDL

(Perform 8 reps with each leg per set with a moderately challenging weight.)

https://youtu.be/1R2d4Un4w6I

Then, 2 minutes rest

AMRAP 5

30 Squats

20 Plank to push up

20 Single leg RDL

Then, 2 minutes rest

AMRAP 5

40 Squats

24 Plank to push up

24 Single leg RDL

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