Announcements
CROSSFIT OPEN THURSDAY NIGHT FEVER!
22.1 THURSDAY 2/24
22.2 THURSDAY 3/3
22.3 THURSDAY 3/10
THE 1 ST HEAT STARTS AT 4:30pm UNTIL THE LAST ATHLETE FINISHES. 4-6 ATHLETES WILL GO AT ONCE DEPENDS ON WOD AND JUDGE SITUATIONS.
*IF YOU CAN’T MAKE IT ON THURSDAYS, YOU CAN DO OPEN WOD ON FRIDAY OR SATURDAY. IF YOU NEED TO DO IT ON SUNDAY, PLEASE LET SUNG KNOW
CrossFit Juke Joint – CrossFit
A: Metcon (AMRAP – Reps)
EMOM 16
MIn 1 – 5 pull up 10 push up 15 squat
Min 2 – 10 Hollowrocks 10 Supermans
Min 3 – 10 Ring row 10 Ring dip
Min 4 – Rest
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
(15min)
C: Metcon (AMRAP – Rounds and Reps)
AMRAP 7
25 Double unders
5 burpee bar muscle up
Jump to a bar at least 6 inches beyond your reach
Compare to 9/26/19, 5/19/20
HOME WOD
D: Metcon (No Measure)
4 rounds of
45 seconds max reps ALTERNATING DUMBBELL FLOOR PRESS
https://youtu.be/iug7nscPFuk
15 reps of SEATED REAR DELT FLYS
https://youtu.be/DSJSUTISAjI
10 SIDE PLANK WIND MILL
Add resistance by holding a light dumbbell or any weighted object in your hand. Perform 10 reps on each side per set.
https://youtu.be/AdqLhzf8AWo
E: Metcon (Time)
For time
21-18-15-12-9-6-3 reps of
SINGLE ARM KB SWINGS (Perform 8 reps on each arm for each set)
HAND RELEASE PUSH-UP
AIR SQUAT
CrossFit Juke Joint 