CrossFit Juke Joint – CrossFit View Public Whiteboard CROSSFIT A: Farmer’s Carry (1 RX weight for 10m ) (25min) B: Metcon (AMRAP – Rounds and Reps) AMRAP 14 3 Power Clean 135/95 3 Front squat 135/905 3 Jerk 135/95 10 Barbell rollout KICKBOXING 1: Metcon (No Measure) Combos A. Lead leg Teep – Middle kick…

CrossFit Juke Joint – CrossFit View Public Whiteboard A: Metcon (Time) For time 2000 row or 3mile Bike 150 Double under 1 mile run 150 Double under 2000m row or 3mile Bike(40min) Scale the numbers of DUs each time or 300 singles each

CrossFit Juke Joint – CrossFit View Public Whiteboard A: 3-Position Snatch (1RM ) High Hang snatch Mid Thigh Snatch Full snatch(20min) B: Back Squat (Work up to a heavy double) (8min) Minimum 80% C: Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups(13min) HOME WOD D: Metcon (AMRAP – Rounds and Reps) AMRAP 25 5…

CrossFit Juke Joint – CrossFit View Public Whiteboard CROSSFIT A: Metcon (Weight) Find the heaviest weight for a barbell complex below 3 cleans + 2 Front squats + 1 STO(20min) B: Metcon (No Measure) HSPU progression – Work toward 1 rx rep – Work on kipping efficiency – Work on deficit – Work on parallettes…

CrossFit Juke Joint – CrossFit View Public Whiteboard A: Metcon (AMRAP – Reps) Rope Climb 3-3-3-3(12min) B: Metcon (Time) 5 rounds for time of: 20 wall-ball shots 10 med-ball weighted pull-ups ♀ 14-lb ball to 11-ft target, same ball for pull-ups ♂ 20-lb ball to 12-ft target, same ball for pull-ups(30min)

CrossFit Juke Joint – CrossFit View Public Whiteboard A: Snatch (80%-86%-88%-83%-88%-90%) (25min) Wave 1 – 80% x 1, 86% x 1, 88% x 1. Wave 2 – 83% x 1, 88% x 1, 90% x 1 If you make all the weights, give an attempt for 1RM B: Metcon (AMRAP – Rounds and Reps) AMRAP…

CrossFit Juke Joint – CrossFit View Public Whiteboard A: Metcon (Weight) EMOM 11 2 Clean 135/95 add 10# each round If you fail, 1 more round for the same weight, then -5# for the next round Post the heaviest weight succeeded Power clean or squat clean, either way is fine B: Metcon (4 Rounds for…

CrossFit Juke Joint – CrossFit View Public Whiteboard A: Metcon (AMRAP – Rounds and Reps) With a partner AMRAP 36 400m DB farmers carry 50s/35s (When you switch, both partner do 3 push ups) 20 Synchronized WB shots 10/9ft 20/14# 20 Synchronized Burpee over a line B: Metcon (No Measure) Baby shark challenge(5min) ()

CrossFit Juke Joint – CrossFit View Public Whiteboard A: No Hook No Feet Snatch (5×2@60% of 1rm snatch) https://youtu.be/WV4aZLU2zEE(20min) B: Metcon (AMRAP – Reps) “TQ” AMRAP 6 Row or Bike for cal AMRAP 2 Squat Snatch 135/95 AMRAP 8 Row or Bike for cal AMRAP 1 Squat Snatch 135/95HAPPY BIRTHDAY TAWNYA! HOME WOD C: Metcon…

CrossFit Juke Joint – CrossFit View Public Whiteboard CROSSFIT A: Metcon (Weight) Find 1RM weight 1 Power Clean – 1 Front squat – 1 Low squat clean(20min) B: Metcon (No Measure) KTE/TTB Progression Work toward RX rep or work on the efficiency(10min) () C: Metcon (AMRAP – Rounds and Reps) AMRAP 9 3 Hang Power…