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Components
Weighted Pull-ups
Weighted Push-up
Metcon
Metcon
Metcon
Settings
Location
(All)
CrossFit Juke Joint
Program
CrossFit
OPEN GYM
Date
Workout
Tuesday, 1/11/22 - CrossFit Juke Joint
Class
(All)
CrossFit: 5:00 AM
CrossFit:: 6:00AM
CrossFit: 8:00 AM
CrossFit: 9:00 AM
CrossFit 4:15PM
CrossFit 5:15PM
CrossFit: HOME WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
12 (6/6)
Workout
Tuesday, 1/11/22
A: Weighted Pull-ups (Find 1RM (in weight))
(20min)
B: Weighted Push-up (1RM (in Weight))
https://youtu.be/hY8HrMhtjAQ
(15min)
C: Metcon (AMRAP - Reps)
AMRAP 7
3-6-9-12-15...reps of
Pull up
Burpee
HOME WOD
D: Metcon (AMRAP - Reps)
On a 9 min running stop watch
For reps,
3 rounds of
60seconds PLANK WITH ALTERNATING LEG LIFT
30second Side Plank (each 5 second is a rep)
60 seconds Supermans
30 second rest
E: Metcon (AMRAP - Reps)
5 rounds for reps
1min PLYO LUNGE
https://youtu.be/a1YLRD3pxfA
1min SINGLE LEG BOX JUMPS
Alternate legs and perform as many reps as possible in time prescribed. Use a 10 - 20 inch tall box or stair.
https://youtu.be/KA9IiBuS-ww
1min PUSH UP
(15min)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, January 11, 2022
Male Clients
1
Brian
Bunk
CrossFit:: 6:00AM
1 x 1 @ 70 lbs
2
Shane
O'Neill
CrossFit 4:15PM
1 x 1 @ 60 lbs
3
Caleb
Karrels
CrossFit:: 6:00AM
1 x 1 @ 55 lbs
4
Anthony
Huff
CrossFit 4:15PM
1 x 1 @ 46 lbs
5
Bryce
Kuehl
CrossFit:: 6:00AM
1 x 1 @ 45 lbs
6
Jason
Sullivan
CrossFit 5:15PM
1 x 1 @ 15 lbs
Female Clients
1
Alana
Witulski
CrossFit:: 6:00AM
1 x 1 @ 45 lbs
Strict
1
Catherine
Whiting
CrossFit: 8:00 AM
1 x 1 @ 45 lbs
20# strict
1
Dawn
Huff
CrossFit: 8:00 AM
1 x 1 @ 45 lbs
1
Private
CrossFit 4:15PM
1 x 1 @ 45 lbs
2
Lucy
Streich
CrossFit: 8:00 AM
1 x 1 @ 2.5 lbs
3
Nevaeh
Martinez
CrossFit 5:15PM
1 x 1 @ 0 lbs
worked on rope climbs, banded pull ups
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