Thursday, 8/5/21

CrossFit Juke Joint – CrossFit

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Box WOD

A: Muscle Up Progression V1.0 (AMRAP – Reps)

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)

If you have RMU/BMU, post the max unbroken reps of MUs for the score

B: Metcon (Time)

HS progression
(10min)

If you have HS hold, post max time for the score.

Some drills to work on:

Box Rock

Handstand Rock

https://youtu.be/iDLSA2VV_NQ

C: Metcon (AMRAP – Reps)

Complete as many calories on the rower as possible in 10 minutes of:

10 strict handstand push-ups

20 pulls on the rower

Post calories rowed to comments.
(10min)

** get through the handstand push-ups and go hard on the row. We rarely see workouts with a specific amount of pulls on the rower, practice solid technique during the warm-up and shoot for max effort pulls during the workout. Choose a handstand push-up modification that is challenging, but allows you to keep moving.

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