Tuesday, 3/30/21

CrossFit Juke Joint – CrossFit

View Public Whiteboard

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

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