CrossFit Juke Joint – CrossFit View Public Whiteboard CROSSFIT A: Metcon (Time) As teams of 2, For time, 10 rounds of 3 Clean & Jerk 135/95 3 Over 48″ wall Then 10 rounds of 3 Snatch 135/95 3 Over 48″ wall Then 5 rounds of 3 Clean & Jerk 155/115 3 Over 48″ wall 5…

CrossFit Juke Joint – CrossFit View Public Whiteboard A: Metcon (Distance) For Distance 3 rounds of 2min Row 2min Bike(12min) B: Metcon (Time) “Tom” For time, 66 Burpees Then 4 rounds of 1 min Plank hold 19 KTE or Hanging Knee raises 56 KB Swings 1.5/1pood(30min) HOME WOD Do B ** For KTE/Hanging Knee Raises,…

CrossFit Juke Joint – CrossFit View Public Whiteboard A: Metcon (AMRAP – Reps) EMOM 12 Min 1 – 10 Ring Row + 10 Chair Dip Min 2 – 10 Box Jump 24/20″ Min 3 – 4 MUT Min 4 – 15 Sit up B: Metcon (Time) For rime, 3 rounds of 30 Pistol squats, alternating…

CrossFit Juke Joint – CrossFit View Public Whiteboard CROSSFIT A: Back Squat (Tempo, 4×5@50%+5.5#) (15min) TEMPO BACK SQUAT (3 SEC ECCENTRIC + 3 SEC ISOMETRIC) B: Split Jerk (1×3@85%+5.5#, 1×3@(-22#)) (15min) work to 85%+5.5# of your 1RM Clean & Jerk for 1×3. Then decrease weight for Drop Sets 1×3@(-22#) C: Metcon (Time) For time: 30-cal.…

CrossFit Juke Joint – CrossFit View Public Whiteboard A: Power Snatch (5×2@65%+5.5#) (16min) B: Metcon (Time) For time 50 dumbbell walking lunges 30 handstand push-ups 40 front-rack walking lunges 20 deficit handstand push-ups 30 overhead walking lunges 10 strict handstand push-ups 2 x 50-lb dumbbells for all lunges, 3.5-in deficit(25min) HOME WOD Do B

CrossFit Juke Joint – CrossFit View Public Whiteboard A: Metcon (AMRAP – Reps) 4 rounds for reps 2min WB shots 10/9ft 20/14# 1min rest B: Metcon (AMRAP – Reps) DU/TU Progression Max unbroken reps of DU for the score(12min) C: Metcon (Time) “Happy Birthday Emily” 3 rounds of 28 Burpee to 10# plate 19 Cal…

CrossFit Juke Joint – CrossFit View Public Whiteboard A: Metcon (Time) As teams of 2, for time, 50 dumbbell walking lunges 50/35s 30 handstand push-ups 40 front-rack walking lunges 20 deficit handstand push-ups (3.5″) 30 overhead walking lunges 50/35s 10 strict handstand push-ups 8 wall-ball shots 20/14 4 shuttle runs 50′ 1 rope climb 16…

CrossFit Juke Joint – CrossFit View Public Whiteboard A: Metcon (3 Rounds for weight) With a running clock, every minute perform 1 lift and add 10 lb. (women increase by 5 lb.) Start with an empty barbell and snatch for as long as possible.
Once you cannot snatch the weight, clean for as long as possible.
Once…

CrossFit Juke Joint – CrossFit View Public Whiteboard A: Metcon (AMRAP – Reps) EMOM 16 Min 1 – 6 YTW @2.5-5# plates Min 2 – 10 Hanging leg/knee raises Min 3 – 15 Banded Bar levers Min 4 – 10 V-ups B: Metcon (Distance) For total distance (in meter) 7 rounds of Row/Bike 45 second…

CrossFit Juke Joint – CrossFit View Public Whiteboard CROSSFIT A: Back Squat (Tempo 4×5@50%) (20min) Take at least 2 min rest between the sets Tempo: 3 second eccentric, 3 second isometric pause at bottom of the rep, then explode up. B: Metcon (Time) For time 20 Pull up (Rx+:10 RMU/BMU) 25 Thruster 75/55 1000m row…