Tuesday, 7/6/21

CrossFit Juke Joint – CrossFit

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A: Metcon (AMRAP – Reps)

Every 90 seconds for 5 rounds

7 Unbroken High Bar Strict Pull up

*Focus: Control should be shown across sets. Athlete should keep core engaged and avoid kipping.

Count only unbroken reps of pull ups

B: Bent Over Row (10-10-10-10-10 increase weight)


Athletes can use a double overhand or double underhand row. Barbell should not touch the ground between reps and there should be minimal kipping of the bar.

*Focus: Strong contraction of the back/pulling back with the elbow not the hands. Barbell should come to the hips/lower abdomen


C: Metcon (AMRAP – Reps)


9-6-3 reps of

Bar Muscle Up

Burpee Box jump Over 24/20″

D: Metcon (AMRAP – Rounds and Reps)


10 Single Arm DB row 50/35 (R)

10 Single Arm DB row 50/35 (L)

10 Standing Barbell Curl 45/35

*Focus: Shoulder width grip focusing on bicep contraction at top of rep.

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