CrossFit Juke Joint – CrossFit View Public Whiteboard A: No Hook No Feet Snatch (4×3@60%) https://youtu.be/WV4aZLU2zEE(15min) B: Front Squat (5×1@85%) (10min) C: Metcon (Time) For time, 5 rounds of 15 Deadlift 185/135 15 TTB(16min) Compare to 3/22/18 HOME WOD D: Metcon (AMRAP – Rounds and Reps) AMRAP 5 20 DB/KB/Back pack Overhead Walking Lunges 20…

CrossFit Juke Joint – CrossFit View Public Whiteboard CROSSFIT A: Clean and Jerk (5×1@82%) (20min) B: Metcon (Time) For time, 50 Jumping alternating lunges 50 Pull up 50 Push press 95/65 50 Superman 50 Burpee(18min) Compare to 8/14/17 and 3/7/18 HOME WOD C: Metcon (Time) For time, 4 Rounds of 12 DB Military Press https://youtu.be/bIR3vNsCuN0…

CrossFit Juke Joint – CrossFit View Public Whiteboard A: Metcon (No Measure) NFT 4 rounds of 10 3 second negative ring row 10 second Ring support (High/row each) 10 Ring Dip(20min) Metcon (Time) For time, 50-40-30-20-10 reps of WB shots 10/9ft 20/14# Box Jump 24/20″(25min) Compare to 9/18/17 HOME WOD C: Metcon (Time) For time,…

CrossFit Juke Joint – CrossFit View Public Whiteboard A: High-Hang Snatch (4×2@75%) (20min) https://youtu.be/DvOVEGebw7U B: Back Squat (1×5@75%, 1×5@(-33#)) (10min) For Drop Set 1×5, decrease weight by 15kg (33#) down C: Isabel (Time) For Time: 30 Snatches, 135# / 95#(10min) HOME WOD D: Metcon (Time) For time, 5 rounds of 200m run 10 Diamond Push…

CrossFit Juke Joint – CrossFit View Public Whiteboard CROSSFIT A: Clean (1RM) (15min) B: Deadlift (3RM, Touch and go) (15min) C: CrossFit Games Open 14.3 (AMRAP – Reps) 8-Minute AMRAP: 10 Deadlifts, 135# / 95# 15 Box Jumps, 24″ / 20″ 15 Deadlifts, 185# / 135# 15 Box Jumps, 24″ / 20″ 20 Deadlifts, 225#…

CrossFit Juke Joint – CrossFit View Public Whiteboard A: Metcon (No Measure) HS-Walk Progression Work on HS-Walk(10min) B: Metcon (Time) For time, 5 rounds of 30 Hip extensions on a box 50ft HS-Walk 150ft Walking lunge(30min) Scales: 50ft HS-Walk 6 Wall Walk HOME WOD Do A and B

CrossFit Juke Joint – CrossFit View Public Whiteboard A: Snatch High Pull+Low Hang Snatch High Pull+Low Hang Power Snatch (4×1@60%+16.5#) https://youtu.be/J3beTjY8ujY(15min) 4 sets of 1 rep of 1Snatch high pull+1Low hang snatch high pull+1Low hang power snatch @60% of 1RM snatch plus 16.5# added B: Metcon (Distance) 3 rounds of Max height jump and reach…

CrossFit Juke Joint – CrossFit View Public Whiteboard CROSSFIT A: Clean (High Blocks, 3×1@70%+16.5#) (15min) From High blocks, Bar height should start above the knee, 3 sets of single squat clean @70% of 1RM C&J plus 16.5# added. https://youtu.be/7Lwv7ZbjJoI B: Back Squat (Pause, 4×2 @70%+16.5#) (15min) Come to a complete stop in the bottom of…

CrossFit Juke Joint – CrossFit View Public Whiteboard A: Snatch (Tempo. 4×1@82.5%+16.5#) (20min) Use a 3 second concentric tempo from the floor to the knee B: Muscle Up Progression V1.0 (AMRAP – Reps) Muscle Up Progression – Bar/Ring MU attempts – MUT 3×3 – Ring Row/Ring Dips- 3-3-1-1-1 – Toe to Ring 3×3 – Ring…

CrossFit Juke Joint – CrossFit View Public Whiteboard A: Metcon (Distance) For the total distance 7 rounds of Bike 45 second easy 15 second sprint 2 min rest 7 rounds of Row 45 second easy 15 second sprint 2min rest 3 rounds of Bike 30 second easy 30 second sprint 2min rest 3 rounds of…