CrossFit Juke Joint – CrossFit View Public Whiteboard CROSSFIT A: Metcon (Time) With a partner For time 80 burpees 60 snatches, 75/55 60 burpees 50 snatches, 135/95 40 burpees 40 snatches, 165/115 20 burpees 20 snatches. 185/125(38min) HOME WOD B: Metcon (Time) For time, 100 Push up 90 Sit up 80 Air squat 70 Double…

CrossFit Juke Joint – CrossFit View Public Whiteboard A: Clean (4×2@80%+11 or 22 #) (15min) 4 sets of 2 squat cleans @80% of 1 RM C&J + 11# or 22# add Add 11#, if work sets are below 80kg (176#) Add 22#, if work sets are above 80kg (176#) B: Metcon (Time) For time, 5…

CrossFit Juke Joint – CrossFit View Public Whiteboard A: Max Deficit HSPU (Distance) Kipping or strict *If you don’t have HSPU, work toward the next level.(15min) B: Max Double-Unders (AMRAP – Reps) Max set of Unbroken Double-Unders(15min) C: Metcon (AMRAP – Reps) AMRAP 10 50 HSPU 50 Double Under 35 HSPU 100 Double Under 15…

CrossFit Juke Joint – CrossFit View Public Whiteboard CROSSFIT A: Spitz Snatch (5×2@50%+11#) Ideal is to complete a full muscle snatch and then go right into an overhead squat with no pause in between the 2 movements.(18min) B: Snatch Grip Deadlift (2-3″ Deficit, 3×5@90%+22#) (7min) C: Hope (3 Rounds for reps) 3 rounds: Perform AMRAP…

CrossFit Juke Joint – CrossFit View Public Whiteboard A: Front Squat (4×2@65%+11#, Tempo) (15min) Tempo, 3 sec eccentric, 1 sec isometric, 3 sec concentric 4 sets of 2 reps @ 65% of 1RM FS+11 lbs B: Metcon (Time) For time, Row 1K, or Bike 1.3mile 50 DB squat snatch 50/35 Row 750m , or Bike…

CrossFit Juke Joint – CrossFit View Public Whiteboard A: Metcon (AMRAP – Reps) EMOM 12 Min 1 – 10 Strict Pull up Min 2 – 10 Strict HSPU Min 3 – 10 Strict TTB B: Metcon (Time) Pistol Progression Work on your pistols and find your time for 40 alternate leg pistols in a 12…

CrossFit Juke Joint – CrossFit View Public Whiteboard CROSSFIT A: Metcon (Time) As teams of 2, For time, 100 TTB 100 C&J 135/95 100 Cal Bike 100 Front squat 135/95(35min) HOME WOD B: Metcon (Time) For time 100 Sit up 150 Push up 300 Air squat KICKBOXING 1: Metcon (No Measure) Combo Pt. A 1-…

CrossFit Juke Joint – CrossFit View Public Whiteboard A: Metcon (AMRAP – Reps) EMOM 20 Min 1 – 15 Box Jump Min 2 – 15 WB Shots 10ft/9ft 20/14# Min 3 – 15 Russian KB Swing 70/53 Min 4 – 15 Sit up B: Metcon (AMRAP – Rounds and Reps) AMRAP 20 15 Burpee 30…

CrossFit Juke Joint – CrossFit View Public Whiteboard A: Power Clean (4×2@65%+5.5#) (10min) 4 sets of 2 reps of power cleans @65% of 1RM C&J+5.5# increase B: Split Jerk (3×3@85%+5.5#) (18min) 3 sets of 3 reps of split jerk @85% of 1RM C&J + 5.5# increase C: Metcon (AMRAP – Rounds and Reps) AMRAP 12…

CrossFit Juke Joint – CrossFit View Public Whiteboard CROSSFIT A: Metcon (AMRAP – Reps) EMOM 12 Min 1 – 10 HS-Kick Min 2 – 10 Deadlift 135/95 Min 3 – 10 Ring row **AMRAP Double under for the rest of the minute each round. Post total reps of DU for the score B: Bradshaw (Time)…