Monday, 5/23/22

CrossFit Juke Joint – CrossFit

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A: Metcon (No Measure)

Rope climb progression
(10min)

B: Metcon (AMRAP – Reps)

EMOM 20

Min 1 – 3 Rope Climb

Min 2 – 10 Banded bar levers with 10sec hold at the thigh for the last rep

Min 3 – 8 YTW with 2.5# plates

Min 4 – 8 Ring Dips

Min 5 – Rest

C: Metcon (Time)

For time

21-15-9 reps of

Pull up

HSPU
(11min)

HOME WOD

D: Metcon (No Measure)

PLYOMETRIC COMPLEX

3 rounds of

10 SINGLE LEG VERTICAL JUMP & LAND

(Work for max height on each rep! Perform using one foot for take off, land on both feet. Perform 5 repetitions per leg per set.)

10 DUMBBELL PISTOL SIT

(Use a moderate load or body weight. Perform 5 reps with each leg per set)

E: Metcon (Time)

For time

800m run

then

3rounds of

10 Tuck Jump

10 Inch worm with a push up

10 Alternate arm V-ups

Then

800m run