CrossFit Juke Joint – CrossFit View Public Whiteboard A: Back Squat (Find 2RM) (20min) minimum 83% B: Metcon (No Measure) Paper pickup challenge(8min) () C: Metcon (2 Rounds for reps) Following the pattern of 2-4-6-8, etc. reps, complete as many reps as possible in 7 minutes of Deadlift 225/165 Strict HSPU Rest 5minutes Then following…

CrossFit Juke Joint – CrossFit View Public Whiteboard CROSSFIT A: Clean (1×1@90% of C&J, 2×2@(-20#)) (15min) Work to 90% of your 1RM Clean & Jerk for 1×1. Then decrease weight for Drop Sets 2×2. B: Metcon (Time) For time 2 rounds of 100 Double under 50 STO 95/65 25 TTB(25min) HOME WOD C: Metcon (Time)…

CrossFit Juke Joint – CrossFit View Public Whiteboard A: Metcon (AMRAP – Reps) EMOM 4 5 Strict Pull up (scaled 5 3second negative pull ups) (mixed grips and chin up grip are allowed) EMOM 4 5 3second negative Push up EMOM 4 4 Inverted burpees B: Metcon (AMRAP – Reps) EMOM 11 10/8cal row or…

CrossFit Juke Joint – CrossFit View Public Whiteboard A: Snatch (Find 1RM) (25min) B: Metcon (AMRAP – Rounds and Reps) AMRAP 15 9 Deadlift 135/95 6 Front squat 135/95 3 Shoulder Press 135/95 HOME WOD C: Metcon (AMRAP – Reps) Death by Burpees Minute 1: Perform 1 Burpee. Minute 2: Perform 2 Burpees. Minute 3:…

CrossFit Juke Joint – CrossFit View Public Whiteboard CROSSFIT A: Metcon (Time) As teams of 2 For time 100 Box Jumps (24/20 in) 100 Jumping Pull-Ups 100 Kettlebell Swings (1.5/1pood) 100 Walking Lunge Steps 100 Knees-to-Elbows 100 Push Presses (45/35 lb) 100 Superman 100 Wall Ball Shots (20/14 lb) 100 Burpees 100 Double-Unders(38min) KICKBOXING 1:…

CrossFit Juke Joint – CrossFit View Public Whiteboard A: Metcon (AMRAP – Reps) EMOM 12 Min 1 – 30 sec HS- hold against wall (5sec=1rep) Min 2 – 1min Plank (10sec=1rep) Min 3 – 10 Aligator roll B: Metcon (AMRAP – Reps) HSPU Progression Work on Kipping/Strict/Deficit/Ring HSPU Then find max reps of unbroken HSPU…

CrossFit Juke Joint – CrossFit View Public Whiteboard A: Deadlift (Work up to a heavy single) (10min) B: Metcon (Time) For time 5 rounds of 400m run 20 Deadlift 145/105 20 Push up 10 Deadlift 145/105 10 Push up(31min) HOME WOD C: Metcon (AMRAP – Rounds and Reps) (Each of the exercises below can be…

CrossFit Juke Joint – CrossFit View Public Whiteboard CROSSFIT A: Clean and Jerk (1RM) (20min) B: Metcon (No Measure) Muscle up/Pull up progression(10min) C: Metcon (AMRAP – Reps) AMRAP 9 21-15-9 reps of Clean & Jerk 95/65 Pull up HOME WOD D: Metcon (Time) For time 1 mile run 50 Burpee 1 mile run KICKBOXING…

CrossFit Juke Joint – CrossFit View Public Whiteboard A: Snatch (NO FEET, 4×2@65%) (15min) B: Metcon (No Measure) Rope Climb Progression(10min) C: Metcon (AMRAP – Rounds and Reps) AMRAP 14 3 Snatch 165/125 2 Rope ClimbsScales: Snatch 155/115, 135/95, 115/85, 95/65, 75/55 Rope Climbs 1 Rope Climbs=4 Rope Get ups () HOME WOD D: Metcon…

CrossFit Juke Joint – CrossFit View Public Whiteboard A: Metcon (Distance) Row or Bike for total distance 4Min at Easy Pace 1Min at Fast Pace -Rest 2 Min- 3 Min at Easy Pace 1 Min at Fast Pace -Rest 2 Min 2 Min at Easy Pace 1 Min at Fast Pace(16min) B: Metcon (No Measure)…