Tuesday, 5/10/22

CrossFit Juke Joint – CrossFit

View Public Whiteboard

A: Snatch (NO FEET, 4×2@65%)

(15min)

B: Metcon (No Measure)

Rope Climb Progression
(10min)

C: Metcon (AMRAP – Rounds and Reps)

AMRAP 14

3 Snatch 165/125

2 Rope Climbs
Scales:

Snatch

155/115, 135/95, 115/85, 95/65, 75/55

Rope Climbs

1 Rope Climbs=4 Rope Get ups

()

HOME WOD

D: Metcon (Time)

For time

100 Jumping jack

75 Air squat

50 Push up

25 Burpee

E: Metcon (Time)

For time,

10-9-8-7-6-5-4-3-2-1 reps of

INCHWORM WITH A PUSH UP

https://youtu.be/TRuhe4grOK8

REVERSE CRUNCH

https://youtu.be/PHnumVAx9Zo

GLUTE BRIDGE
Glute Bridge:

Lying flat on the ground, bring your legs to a ninety degree angle with your feet flat on the ground. Keep your arms on the ground beside you. Push your heels down. Lift your hips off the ground so they line up with your knees and shoulders. Squeeze your glutes and hold for a moment at the top of the movement. Decend back to your start position and repeat.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: