CrossFit Juke Joint – CrossFit View Public Whiteboard A: Metcon (Time) HS-Walk/HS Hold progression *Post the longest time of free HS-hold for the score(10min) B: Metcon (AMRAP – Reps) Double Under Progression *Post the max unbroken reps of DU for the score(10min) C: Metcon (AMRAP – Rounds and Reps) AMRAP 20 25 Cal row or…

CrossFit Juke Joint – CrossFit View Public Whiteboard A: Back Squat (4×5@50%+16.5#) (15min) TEMPO 3 second eccentric, 3 second isometric pause at bottom of the rep, then explode up B: Split Jerk (1×2@85%+16.5#, Then drop set 1×2@(-22#)) (15min) C: Metcon (Time) “Tiffany’s Birthday” For time, 4 rounds of 13 Deadlift 95/65 1 Squat Clean 95/65…

CrossFit Juke Joint – CrossFit View Public Whiteboard A: Clean+Push Jerk (3x(2+1)@70%+16.5#) (15min) B: Front Squat (1×2@2RM(appx. 80%)+11#, 1×2@(-10%)) (10min) PAUSE front squat 2RM, Control decent and Pause at the bottom of the squat for 3 seconds, then explode up Target approximately 80% of 1RM FS+11#. then Drop set 1×2 @10% drop C: Metcon (Time)…

CrossFit Juke Joint – CrossFit View Public Whiteboard A: Metcon (No Measure) NFT 3 rounds of 3 Weighted Pull up 50/35 5 Strict Pull up 7 Kipping Pull up(20min) B: Metcon (No Measure) MU Progression(7min) C: Metcon (AMRAP – Rounds and Reps) AMRAP 9 1 TTB 1 C2B 1 MUhttps://youtu.be/LXIjDgN-VvM HOME WOD D: Metcon (Time)…

CrossFit Juke Joint – CrossFit View Public Whiteboard A: Metcon (Time) As teams of 2, For time, 100 Box Jump Over 20″ 100 Deadlift 115/85 100 Bench Press 115/85 20 10ft legless rope climbs (from seated position)(40min) HOME WOD B: Metcon (Time) For time 100 Push up 100 Sit up 100 Air squat 50 Burpee…

CrossFit Juke Joint – CrossFit View Public Whiteboard A: Metcon (4 Rounds for time) 4 rounds for time each 500m Row(45min) https://youtu.be/MnGwdJD8enU HOME WOD B: Metcon (Time) Go to a 400m track or anywhere you have 400m safe route For time, 1600m run Take break as long as it took for 1600m 1200m run Take…

CrossFit Juke Joint – CrossFit View Public Whiteboard A: High Hang No Feet Snatch+Heaving Snatch Balance (4×1@55% of your 1RM Snatch+11#) https://youtu.be/tb1O7gAXSH4(18min) B: Metcon (Distance) HS-Walk Progression Max distance HS-Walk(10min) C: Metcon (AMRAP – Rounds and Reps) AMRAP 14 12 Power Clean 95/65 12 Strict KTE

CrossFit Juke Joint – CrossFit View Public Whiteboard CROSSFIT A: Split Jerk (1×2@85% of C&J+11#, 2×2@(-22#)) (20min) B: Back Squat (1×20@225/165) (8min) C: Metcon (AMRAP – Rounds and Reps) AMRAP 14 3 Squat cleans 135/95 6 HSPU 9 Burpee HOME WOD D: Metcon (AMRAP – Reps) AMRAP 20 (Each round, decrease the number of reps…

CrossFit Juke Joint – CrossFit View Public Whiteboard A: Metcon (Time) For time, 5 rounds of 200m run 20 pull up 200m run 20 push up 200m run 20 sit up 200m run 20 squats(43min) Compare to 4/10/18 HOME WOD Do A For pull up, do table pull up

CrossFit Juke Joint – CrossFit View Public Whiteboard A: SNATCH HIGH PULL+LOW HANG SNATCH (4x(2+1)@70%+11#) https://youtu.be/sVHAPIjl2_M(15min) 4 rounds of 2 Snatch high pulls+1 Low Hang snatch B: Snatch Grip Deadlift (5×3@100%+22#) (12min) C: Metcon (AMRAP – Reps) AMRAP 7 3-6-9-12-15-18…reps of Power snatch 95/65 OHS 95/65 HOME WOD D: Metcon (Time) For time 3 rounds…