CrossFit Juke Joint – CrossFit View Public Whiteboard CROSSFIT A: Metcon (Time) With a teammate, For time 40 Deadlift (225/155) 40 HSPU (60 Pike) 30 Front squat (185/135) 30 HSPU (50 Pike) 20 Hang power cleans (135/95) 20 HSPU (40 Pike) 30 Hang Power Snatches (95/65) 30 Lateral BarbellBurpees 20 Hang Power Clean and Jerks…

CrossFit Juke Joint – CrossFit View Public Whiteboard A: Clean (3RM ) (20min) *Hands must be on the barbell all the time for 3reps of squat cleans. B: Metcon (6 Rounds for reps) For max reps of cleans each round, 1min squat cleans 165/125 3min rest 1min squat cleans 185/135 3min rest 1min squat cleans…

CrossFit Juke Joint – CrossFit View Public Whiteboard A: Metcon (No Measure) NFT 4 rounds of 5 rope pull up 5 bar pull up feet on the rope 8 Box Dip 4 Box MUT(20min) Box MUT https://youtu.be/SqWNEmK9oek B: Metcon (AMRAP – Rounds and Reps) AMRAP 7 9 KTE 9 WB shots 10/9ft 20/14# C: Metcon…

CrossFit Juke Joint – CrossFit View Public Whiteboard CROSSFIT A: Muscle Snatch+Snatch Balance (4x(1+2)@55% of Snatch+10#) (15min) B: Snatch High Pull + Low Hang Snatch Pull (4x(1+2)@80% of Snatch +10#) https://youtu.be/WXoIHlJ7u4s(12min) SNATCH HIGH PULL + 2 LOW HANG HIGH PULLS C: Metcon (AMRAP – Reps) AMRAP 12 1 Squat Snatch 185/135 1 Muscle up 3…

CrossFit Juke Joint – CrossFit View Public Whiteboard A: Carse (Time) For Time: 21-18-15-12-9-6-3 Clean, 95# / 65# Double-Unders Deadlift, 185# / 135# Box Jumps, 24″/20″ Begin each round with a 50 meter Bear crawl.In honor of U.S. Army Corporal Nathan B. Carse, 32, of Harrod, Ohio, died in Kandahar, Afghanistan, on February 8, 2011To…

CrossFit Juke Joint – CrossFit View Public Whiteboard A: Metcon (No Measure) HS-Walk Progression(10min) B : Metcon (AMRAP – Rounds and Reps) AMRAP 4 25ft HS-Walk (each 5ft counts 1 rep) C: Metcon (Time) For time 9-15-21-15-9 reps of Pull up Hand release Push up Air squat(11min) D: Metcon (Time) For time 50-40-30-20-10 Sit up…

CrossFit Juke Joint – CrossFit View Public Whiteboard CROSSFIT A: Snatch (A Heavy single) (20min) B: Overhead Squat (A heavy single) (10min) C: Metcon (AMRAP – Reps) As teams of 2 AMRAP 12 Partner A: 3 Hang power clean 95/65 6 STO 95/65 9 Back squat 95/65 Partner B: 50 Double under For total number…

CrossFit Juke Joint – CrossFit View Public Whiteboard A: Metcon (Time) For time: Run 1,600 meters Rest 3 minutes Run 1,200 meters Rest 2 minutes Run 800 meters Rest 1 minute Run 400 meters(35min)

CrossFit Juke Joint – CrossFit View Public Whiteboard A: Clean and Jerk (3×1@80%+5#) (15min) B: Back Squat (4×2@75%+5#) (15min) C: Metcon (AMRAP – Rounds and Reps) AMRAP 12 20 TTB 20 Power Snatch 75/55 HOME WOD D: Metcon (Time) For time 5 rounds of 10 hollowrock 20 Russian Twist (Can load with weight or perform…

CrossFit Juke Joint – CrossFit View Public Whiteboard CROSSFIT A: Back Squat (BOX SQ, 4×3@(70%+5#)) (15min) Feet slightly wider stance than normal Knees never track over toes Push hips back Keep core tight 3 second negative down to sitting position on box Drive through heels to stand, & don’t let knees track over toes when…