Wednesday, 6/16/21

CrossFit Juke Joint – CrossFit

View Public Whiteboard

Box WOD

A: Split Jerk (2×2 @85% of 1RM C&J)

(15min)

Week 1: Work at 85% of 1RM Clean & Jerk for 2×2.

B: Muscle Up Progression V1.0 (No Measure)

Muscle Up Progression

– Bar/Ring MU attempts

– MUT 3×3

– Ring Row/Ring Dips- 3-3-1-1-1

– Toe to Ring 3×3

– Ring Cast swing x 3

– Ring Picaboo swing x 3

– Low Bar Hollow Swing x 3

– Low Bar Tab Swing x 3

– High Bar Air chair x 3
(15min)

C: Metcon (Time)

For time,

20 Pull up

20m DB front rack lunge 50s/35s

200 Double Unders

10 Muscle Up /20 Ring Row+20 Ring Dips

10m DB front rack lunge 50s/35s

100 Double Unders
(12min)

HOME WOD

a: Metcon (Time)

AMRAP 24

300m Run

30 V ups

10 Strict HSPU
V-up: https://youtu.be/7UVgs18Y1P4

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