CrossFit Juke Joint – CrossFit
A: Snatch (Tempo. 4×1@82.5%+16.5#)
(20min)
Use a 3 second concentric tempo from the floor to the knee
B: 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
(10min)
C: Metcon (AMRAP – Rounds and Reps)
AMRAP 14
1 Muscle Up
2 Front squat 185/125
3 Back squat 185/125
scales:
1MU=4 Ring rows+4 Ring Dips
HOME WOD
D: Metcon (Time)
For time
4 rounds of
20 ALTERNATING DUMBBELL FLOOR PRESS 50s/35s
https://youtu.be/iug7nscPFuk
15 SEATED REAR DELT FLYS LIGHT DB
https://youtu.be/DSJSUTISAjI
10 SIDE PLANK WIND MILL
https://youtu.be/AdqLhzf8AWo
E: Metcon (Time)
For time
21-18-15-12-9-6-3 reps of
SINGLE ARM KB SWINGS
HAND RELEASE PUSH-UP
AIR SQUAT
CrossFit Juke Joint 