Tuesday, 2/22/22

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

View Public Whiteboard

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

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