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Components
Snatch
Muscle Up Progression ...
Metcon
Metcon
Metcon
Settings
Location
(All)
CrossFit Juke Joint
Program
CrossFit
OPEN GYM
Date
Workout
Tuesday, 1/25/22 - 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):
14 (7/7)
Workout
Tuesday, 1/25/22
A: Snatch (Tempo. 4x1@82.5%+16.5#)
Snatch
(20min)
Use a 3 second concentric tempo from the floor to the knee
B: Muscle Up Progression V1.0 (AMRAP - Reps)
Muscle Up Progression
- Bar/Ring MU attempts
- MUT 3x3
- Ring Row/Ring Dips- 3-3-1-1-1
- Toe to Ring 3x3
- 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
(10min)
C: Metcon (AMRAP - Rounds and Reps)
AMRAP 14
1 Muscle Up
2 Front squat 185/125
3 Back squat 185/125
scales:
1MU=4 Ring rows+4 Ring Dips
HOME WOD
D: Metcon (Time)
For time
4 rounds of
20 ALTERNATING DUMBBELL FLOOR PRESS 50s/35s
https://youtu.be/iug7nscPFuk
15 SEATED REAR DELT FLYS LIGHT DB
https://youtu.be/DSJSUTISAjI
10 SIDE PLANK WIND MILL
https://youtu.be/AdqLhzf8AWo
E: Metcon (Time)
For time
21-18-15-12-9-6-3 reps of
SINGLE ARM KB SWINGS
HAND RELEASE PUSH-UP
AIR SQUAT
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, January 25, 2022
Male Clients
1
Shane
O'Neill
CrossFit 5:15PM
4 x 1 @ 155 lbs
2
Bryce
Kuehl
CrossFit:: 6:00AM
4 x 1 @ 95 lbs
2
Caleb
Karrels
CrossFit:: 6:00AM
4 x 1 @ 95 lbs
3
Thomas
Walker
CrossFit: 8:00 AM
4 x 1 @ 68 lbs
4
Jason
Sullivan
CrossFit 5:15PM
4 x 1 @ 15 lbs
5
Brian
Bunk
CrossFit: 8:00 AM
2 x 1 @ 181.5 lbs
bunch of fails
5
Sung
Hong
CrossFit 4:15PM
1 x 1 @ 200 lbs
Female Clients
1
Private
CrossFit 4:15PM
4 x 1 @ 125 lbs
2
Tawnya
Quintana
CrossFit 4:15PM
4 x 1 @ 120 lbs
Did 83%
3
Dawn
Huff
CrossFit: 8:00 AM
4 x 1 @ 90 lbs
4
Nevaeh
Martinez
CrossFit 4:15PM
4 x 1 @ 65 lbs
5
Emily
Hayes
CrossFit:: 6:00AM
4 x 1 @ 55 lbs
6
Betty
Fowler
CrossFit:: 6:00AM
4 x 1 @ 40 lbs
7
Alana
Witulski
CrossFit: 8:00 AM
2 x 1 @ 140 lbs
RIP squid
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