CrossFit Juke Joint – CrossFit View Public Whiteboard A: Clean+Push Jerk (4x(3+1)@70% ) (15min) 70% of your 1RM Clean & Jerk for 4 sets of 3 Cleans + 1 Push Jerk. https://youtu.be/q6AE4PRP49g B: Paused Front Squat (1×3@3RM, Dropset 2×3@(-10%)) (10min) Control decent and Pause at the bottom of the squat for 3 seconds, then explode…

CrossFit Juke Joint – CrossFit View Public Whiteboard A: Metcon (AMRAP – Reps) Death by HSPU With a continuously running clock perform 1 HSPU the first minute, 2 HSPUs the second minute, 3 HSPUs the third minute, and so on, continuing to add 1 HSPU each minute until you cannot complete the required number of…

CrossFit Juke Joint – CrossFit WE ARE CANCELING KICKBOXING CLASS TODAY FOR SPECIAL EVENT View Public Whiteboard Metcon (Time) “Sweat Honor for Ukraine” 3k Run (1mile+800m+400m+200m) (3min rest) 20 Pull up 100 Squats 60 Push up 85 Sit ups Scaled: Row 3k, Ring row, partition squats/push/sit up These numbers and exercises are borrowed from physical…

CrossFit Juke Joint – CrossFit View Public Whiteboard A: Metcon (Time) 5 min Plank *Accumulate 5 minutes in a Plank, every time you rest perform 5 Squat Jumps!(10min) B: Metcon (Time) For time, 5 rounds of 500m row or 0.7 mile Bike 30 WB shots 10/9ft 20/14# 30 KB swings 1.5/1 pood(36min) HOME WOD Do…

CrossFit Juke Joint – CrossFit View Public Whiteboard A: Metcon (AMRAP – Reps) EMOM 12 Min 1 – 4 Ring row+4 Ring Dip Min 2 – 3 MUT Min 3 – 1-3 RMU or 1-3 RMUA Min 4 – Resthttps://youtu.be/ejBSzLM70FE B: Metcon (No Measure) HS-Walk progression(10min) C: Metcon (Time) On a 20minute running clock min…

CrossFit Juke Joint – CrossFit View Public Whiteboard CROSSFIT A: Snatch Pull+Full Squat Snatch (8×1@75%) (20min) SNATCH HIGH PULL + SNATCH B: Metcon (AMRAP – Rounds and Reps) AMRAP 21 10 Power Snatch 95/65 10 Box Jump 24/20″ 10 TTB HOME WOD C: Metcon (No Measure) NFT 4 rounds of 10 YTW https://youtu.be/lDRS97PJyjQ BENCH DIP…

CrossFit Juke Joint – CrossFit View Public Whiteboard A: Metcon (AMRAP – Reps) EMOM 16 Min 1 – 30 second AMRAP Push up Min 2 – 30 second AMRAP Ring row Min 3 – 30 second AMRAP Banded Bar lever Min 4 – 30 second AMRAP Strict chin up B: Metcon (No Measure) Pull up…

CrossFit Juke Joint – CrossFit View Public Whiteboard A: Clean and Jerk (3×1@90%) (15min) B: Front Squat (1×1@85%, 2×1@(-10%)) (10min) work to 85% of 1RM Front Squat for 1×1. Then decrease weight by 10% down for Drop Sets 2×1 C: Metcon (AMRAP – Reps) AMRAP 14 3-6-9-12-15….reps of Power Clean 135/95 Push Jerk 135/95 HOME…

CrossFit Juke Joint – CrossFit View Public Whiteboard CROSSFIT A: Metcon (Weight) As teams of 2, Each partner finds the 1 RM weight for 1 Power Clean + 1 Jerk Post the sum of Partner 1 and Partner 2’s heaviest weight lifted(20min) B: Metcon (AMRAP – Reps) As teams of 2 26 minute AMRAP One…

Announcements CROSSFIT OPEN THURSDAY NIGHT FEVER! 22.1 THURSDAY 2/24 22.2 THURSDAY 3/3 22.3 THURSDAY 3/10 THE 1 ST HEAT STARTS AT 4:30pm UNTIL THE LAST ATHLETE FINISHES. 4-6 ATHLETES WILL GO AT ONCE DEPENDS ON WOD AND JUDGE SITUATIONS. *IF YOU CAN’T MAKE IT ON THURSDAYS, YOU CAN DO OPEN WOD ON FRIDAY OR SATURDAY.…