Announcements
CrossFit OPEN 2024 2/29-3/14
Thursday Night Lights
Thursdays 2/29, 3/7, 3/14
1st heat starts at 5pm
*all the evening classes will be cancelled for TNL
CrossFit Juke Joint – CrossFit
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
2 sets:
10 PVC Pass Throughs
10 PVC Around the Worlds
-into-
3 sets:
10 Kip Swings
5 Ring Rows
5 Hang Muscle Clean + Shoulder Press (empty bar)
5 Up Downs
2. Workout Prep
2 sets:
3 Pull Ups
3 Hang Clean and Jerks (Build in weight)
2 Bar Facing Burpees
Workout
Strength/Accessory
Wade (2 Rounds for time)
Freedom (RX’d)
21-15-9
Pull-ups
15-12-9
Bar Facing Burpees
-Rest 5:00-
21-15-9
Hang Clean and Jerks (95/65)
15-12-9
Bar Facing Burpees
(KG conv: 43/29)
Independence
15-12-9
Pull-Ups
Bar Facing Burpees
-Rest 5:00-
21-15-9
Hang Clean and Jerk (75/55)
15-12-9
Bar Facing Burpees
(KG conv: 34/25)
Liberty
21-15-9
Ring Pull-ups
15-12-9
Up Downs
-Rest 5:00-
21-15-9
Dumbbell Hang Clean and Jerk (light)
15-12-9
Up Downs
Target time each set: 4-6 minutes
Time cap each set: 8 minutes
Mayhem Mini-Pump –Arms and Shoulders (Checkmark)
4 Rounds
12 Ring Y Raise @ moderate weight – maintain quality
10 Standing KB Crush Grip French Press @ moderate weight – maintain quality
-Rest 1 min between rounds-
Cooldown/Mobility
Mobility (No Measure)
1 min couch stretch (each side)
1 min pigeon pose (each side)
1 min quad smash (each side)
GYM1010 
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