CrossFit Juke Joint – CrossFit View Public Whiteboard A: Metcon (AMRAP – Reps) NFT 5 rounds of 3 Legless 9ft Rope Climbs 3 Wide grip strict pull up 3 Regular grip strict pull up Scaling 5 rounds of 3 Rope pull up 7 Banded wide grip pull up 7 Banded Regular grip pull up(20min) B:…

CrossFit Juke Joint – CrossFit View Public Whiteboard A: Power Clean (3X1@70%of C&J + 5#) (10min) B: Clean high pull + Low hang clean high pull (3x(1+3)@80% of C&J+10#) https://youtu.be/3tkC-M0hCis(12min) C: Metcon (Time) 21-18-15-12-9-6-3 reps of Power cleans 95/65 Sit up Supermans(16min) HOME WOD D: Metcon (Time) For time 3 rounds of 50 Squats 25…

CrossFit Juke Joint – CrossFit View Public Whiteboard CROSSFIT A: Metcon (Time) As teams of 2, For time 100 x25ft Walking lunge wearing 20/14lbs weighted vest is an optional(30min) B: Metcon (AMRAP – Reps) For the total reps of sit up Tabata Sit up 2min Rest Tabata Sit up HOME WOD Do A and B…

CrossFit Juke Joint – CrossFit View Public Whiteboard A: Metcon (No Measure) NFT, 3 rounds of 3 Pull up Complex (Chin over bar pull up+look over right hand+look over left hand+Push away and back) 3 Strict Hanging leg raises + 3 TTB 3 Strict KTE + 3 KTE 3 Skin the cat on Ring/Bar(20min) B:…

CrossFit Juke Joint – CrossFit View Public Whiteboard A: Snatch (8×1@80%) (17min) B: Metcon (Time) For time, 5 rounds of 500m row or 0.7mile Bike 7 Snatch 155/105(25min) HOME WOD C: Metcon (Time) For time, 150 Air squats every minute on the minute stop and perform 5 burpees. Then continue with air squats. D: Metcon…

CrossFit Juke Joint – CrossFit View Public Whiteboard CROSSFIT A: Muscle Snatch+Snatch Balance (4x(1+2)@55%) (15min) Work at 55% of your 1RM Snatch for 4 x 1+2 () B: Snatch High Pull + Low Hang Snatch Pull (4x(1+3)@80%) https://youtu.be/WXoIHlJ7u4s(12min) Work at 80% of your 1RM Snatch for 4 x 1+3 C: Metcon (Time) “Farewell Shane” For…

CrossFit Juke Joint – CrossFit View Public Whiteboard A: Snatch (No FEET, 4×3@55%) (18min) () B: Metcon (Time) For time 30 TTB 40 Single Arm DB snatch 50/35 50 DB Box step over 40 Single Arm DB snatch 50/35 30 TTB ♀ 35-lb. DBs, 20-in. box ♂ 50-lb. DBs, 24-in. box(25min) HOME WOD Do B…

CrossFit Juke Joint – CrossFit View Public Whiteboard A: Metcon (2 Rounds for time) For the fastest time for each Rowing and Biking E2MOM 20 Min 0, 4, 8, 12, 16 – 15/12 cal Row Min 2, 6, 10, 14, 18 – 15/12 cal Bike B: Metcon (Time) For time, 21 Line face burpees 21…

CrossFit Juke Joint – CrossFit View Public Whiteboard CROSSFIT A: Metcon (Time) As teams of 2, for time, 7000m Row 100 WB shots 10/9ft 20/14ft 90 Burpee 80 Push up 70 Air squat 60 Deadlift 185/135 50 Sit up 40 DB Snatch 50/35 30 HSPU 20 Box Jump 24/20″ 10 TGU 50/35 *Both of 2…

CrossFit Juke Joint – CrossFit View Public Whiteboard A: Clean and Jerk (Work up to a heavy single, then drop set 2×1@(-10%) (30min) B: Metcon (AMRAP – Reps) AMRAP 9 15 Clean 135/95 12 Clean 165/115 10 Clean 185/135 8 Clean 205/145 6 Clean 225/155 4 Clean 245/165 2 Clean 255/170 1 Clean 265/175