Tuesday, 3/30/21

CrossFit Juke Joint – CrossFit

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Do A, B and C

A: Metcon (Distance)

Deficit HSPU


7sets of HSPU or Deficit HSPU

If you do HSPU – strict

If you do Deficit HSPU – Strict/kip

start with the easiest intensity 5reps, add intensity 3 reps, add intensity 3 reps,… each round add intensity to find the max intensity at the 1 rep.

B: Metcon (AMRAP – Reps)


Min 1 – (3/3/3,2/2/2 reps of regular push up, Diamond push up, plyometric push up)

Min 2 – 5x 4second negative pull up/chin up

Min 3 – 1 set of Ladder push up 1-5

Min 4 – 1 Rope climb (legless if you can)

**Rest for HOME WOD

C: Annie (Time)


If you finish in time cap, start over for reps . Record time for the score and write the reps in the comment

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