CrossFit Juke Joint – OWFL
Metcon
Metcon (Time)
For time,
20 Back squat 225/155
40 TTB
60 KB Swings 2/1.5pood
(16min)
Compare to 5/9/18
Tuesday, 10/15/19
CrossFit Juke Joint – CrossFit
Weightlifting
Snatch (5×1@85%+5.5#)
(15min)
Back Squat (3×3@80%)
(15min)
Metcon
Metcon (AMRAP – Reps)
AMRAP 7
3-6-9-12-15-18-21…reps of
Cluster 75/55
Pull-up
Cluster:
Tuesday, 10/15/19
CrossFit Juke Joint – OWFL
Metcon
Metcon (AMRAP – Reps)
AMRAP 7
3-6-9-12-15-18-21…reps of
Cluster 75/55
Pull-up
Monday, 10/14/19
CrossFit Juke Joint – CrossFit
Metcon
Metcon (AMRAP – Reps)
EMOM 16
Min 0,4,8,12 – 10 DB Snatch 50/35
Min 1,5,9,13 – 8 Burpee over Box 24/20″
Min 2,6,10,14 – 10 KB Swings 2/1.5 pood
Min 3,7,11,15 – 10 WB Shots 10ft/9ft 20/14#
Metcon (Time)
For time,
4 Rounds of
25 Cal row
25 Burpee
(22min)
Monday, 10/14/19
CrossFit Juke Joint – OWFL
Metcon
Metcon (Time)
For time,
4 Rounds of
25 Cal row
25 Burpee
(22min)
Saturday, 10/12/19
CrossFit Juke Joint – CrossFit
Weightlifting
Clean (Work up to a heavy single)
(15min)
Metcon
Metcon (Time)
8 rounds for time of:
4 bar muscle-ups
2 cleans, ascending weight
(36min)
M 135-155-185-205-225-245-255-265
F 95-105-125-135-155-165-175-185
1 Bar MU=3 K2E
Scale the weights as needed
Friday, 10/11/19
CrossFit Juke Joint – CrossFit
Today each class we will run 20.1. If you are doing OPEN, you need a judge. You can ask your friend, if you can’t find one, Just let me know! Let’s get it!!
Metcon
RX: Crossfit Games Open 20.1 (Ages 16-54) (Time)
10 rounds for time of:
8 ground-to-overheads, 95 lb/65lb
10 bar-facing burpees
Time cap: 15 minutes
Scale: Crossfit Games Open 20.1 Scaled (Ages 16-54) (Time)
10 rounds for time of:
8 ground-to-overheads, 65 lb /45lb
10 bar-facing burpees*
*May step over bar on burpees
Time cap: 15 minutes
MA: Crossfit Games Open 20.1 Masters (55+) (Time)
10 rounds for time of:
8 ground-to-overheads, 95 lb/ 65lb
10 bar-facing burpees
Time cap: 15 minutes
