CrossFit Juke Joint – CrossFit
Box WOD
HOME WOD
Do A, B and C
A: Metcon (Distance)
Deficit HSPU
5-3-3-3-2-2-1
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.
(15min)
B: Metcon (AMRAP – Reps)
EMOM 12
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)
50-40-30-20-10
Double-unders
Sit-ups
(9min)
If you finish in time cap, start over for reps . Record time for the score and write the reps in the comment
CrossFit Juke Joint 