CrossFit Juke Joint – CrossFit View Public Whiteboard A: Power Snatch + Hang Power Snatch (4x(1+2)@60%+11#) (18min) Use a 3 sec eccentric to lower the bar from the Power Position to the Knee. B: Johnson (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 9 Deadlifts, 245# 8 Muscle-ups 9 Squat Cleans, 155#In honor of 1st…

CrossFit Juke Joint – CrossFit View Public Whiteboard A: Metcon (AMRAP – Reps) EMOM 24 Min 1 – 10 WB shots 10/9ft 20/14# Min 2 – 10 /8 Cal Row Min 3 – 10 Box Jump 24/20″ Min 4 – 50 Double Under Min 5 – 5 Inverted Burpees Min 6 – 12 KB Swings…

CrossFit Juke Joint – CrossFit View Public Whiteboard CROSSFIT A: Metcon (AMRAP – Reps) As teams of 2. AMRAP 7 20 WB shots 10/9ft 20/14# 20 DU or 50 Singles 2 Wall Walk Then AMRAP 7 3 Burpee 3 Push up 3 Squat Then AMRAP 7 10 Cal Row 20 Sit up 100m Run Then…

CrossFit Juke Joint – CrossFit View Public Whiteboard A: Snatch (2-3″ deficit, 7×1@75%+5.5#) (20min) B: Back Squat (1×3@80%+11#, drop set 1×3@(-10%)) (10min) C: Metcon (AMRAP – Reps) AMRAP 7 7 Deadlift 225/155 3 Push Press 135/95 HOME WOD D: Metcon (Time) For time 3 rounds of 10 INCHWORM WITH A PUSH UP https://youtu.be/TRuhe4grOK8 10 ELEVATED…

CrossFit Juke Joint – CrossFit View Public Whiteboard A: Metcon (No Measure) HSPU Progression(10min) Work on HSPU with OPEN standard https://youtu.be/rODUJYAgvaU B: Metcon (Time) For time, 4 rounds of 500m Row or 0.7 mile Bike 15 HSPU 30 WB shots 10/9ft 20/14#(30min)

CrossFit Juke Joint – CrossFit View Public Whiteboard CROSSFIT A: Clean and Jerk (5×1@82%+5.5#) (18min) B: Back Squat (5×3@78%+11#) (12min) C: Metcon (AMRAP – Reps) AMRAP 9 3-6-9-12…keep adding 3 reps Front squat 135/95 Pull up Box jump 24/20″ HOME WOD D: Metcon (Time) For time, 3 rounds 100ft Bear crawl (50ft forward+50ft backward) 100ft…

CrossFit Juke Joint – CrossFit View Public Whiteboard A: Clean (Halt, 5×2@80%+5.5#) (15min) 5 sets of doubles at 80% of 1RM C&J plus 5.5# Halt Cleans: Pause for 1 sec at mid shin B: Push Press + Push Jerk (4x(1+2)@65%+5.5#) (15min) 4 sets of 1 Push press + 2 Push Jerk @65% of 1RM C&J…

CrossFit Juke Joint – CrossFit View Public Whiteboard A: Metcon (AMRAP – Reps) EMOM 12 MIn 1 – 10 TTR Min 2 – 10 Hanging Knee Raises Min 3 – 3 Casting Swings Min 4 – 5 Kipping TTB B: Metcon (AMRAP – Reps) AMRAP 7 100 Sit up 100 Push up C: Metcon (2…

CrossFit Juke Joint – CrossFit View Public Whiteboard CROSSFIT A: Metcon (AMRAP – Reps) As teams of 2, AMRAP 9 Sit up Devils Press 50s/35s https://youtu.be/vNtPyE-RPYs 3 min rest AMRAP 9 V-ups Man Maker 50s/35s https://youtu.be/iMNnvhg1JcM 3min rest AMRAP 9 Burpee DB push jerk 50s/35s https://youtu.be/rnN3pYswScE *Both team members can work at the same time.…

CrossFit Juke Joint – CrossFit View Public Whiteboard A: Metcon (AMRAP – Reps) DU/TU Progression(15min) Record max unbroken set of DU for RX / TU for RX+ B: Crossfit Games Open 21.2 RX (Ages 16-54) (Time) For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches…