CrossFit Juke Joint – CrossFit View Public Whiteboard A: Weighted Pull-ups (Find 1RM (in weight)) (20min) B: Weighted Push-up (1RM (in Weight)) https://youtu.be/hY8HrMhtjAQ(15min) C: Metcon (AMRAP – Reps) AMRAP 7 3-6-9-12-15…reps of Pull up Burpee HOME WOD D: Metcon (AMRAP – Reps) On a 9 min running stop watch For reps, 3 rounds of 60seconds…

CrossFit Juke Joint – CrossFit View Public Whiteboard A: Snatch grip Push press+ Heaving Snatch Balance (4x(1+2)@65%+5.5#) From the rack • Start in Snatch Grip BTN • Slow dip and drive the bar up • Rotate shoulders and lock out elbows • Heaving Snatch Balance • Dip and drive • Moving your feet and locking…

CrossFit Juke Joint – CrossFit View Public Whiteboard CROSSFIT A: Metcon (AMRAP – Reps) 3 rounds of AMRAP 2 10 Burpee over SB 6 SB GTS 1min rest B: Metcon (Time) 3 Rounds for time 30 Cossack Squats (Total) 45 Plate Hops 30 Alternating Leg V-Ups 45 Plate Hops(30min) https://youtu.be/DOAknsLXsLU HOME WOD Do A and…

CrossFit Juke Joint – CrossFit View Public Whiteboard A: 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 Cast swing x 3 – Ring Picaboo swing x 3 – Low Bar Hollow Swing x 3…

CrossFit Juke Joint – CrossFit View Public Whiteboard A: Front Squat (1RM) (15min) B: Clean (1RM) (12min) C: Metcon (AMRAP – Reps) AMRAP 10 10 Cleans 95/65 10 Burpee 8 Cleans 135/95 10 Burpee 6 Clean 185/125 10 Burpee 4 Cleans 205/145 10 Burpee AMRAP Clean 225/155Compare to 3/8/18

CrossFit Juke Joint – CrossFit View Public Whiteboard CROSSFIT A: Spitz Snatch (5×2@50% of 1RM Snatch) Ideal is to complete a full muscle snatch and then go right into an overhead squat with no pause in between the 2 movements.(20min) B: Metcon (No Measure) HSPU/HS/HS-WALK Progression(10min) C: Metcon (AMRAP – Rounds and Reps) AMRAP 12…

CrossFit Juke Joint – CrossFit View Public Whiteboard A: The CrossFit Total (Total Weight) Back Squat (1 Rep Max)Shoulder Press (1 Rep Max)Deadlift (1 Rep Max)(45min) https://youtu.be/I2cAPewTgKU

CrossFit Juke Joint – CrossFit View Public Whiteboard A: Metcon (5 Rounds for reps) 5 rounds for reps 1min Row for cal 1min Burpee 1min Bike for cal 1min Double Under 1min Rest B: Metcon (No Measure) NFT, for quality 5 Rounds 10 seconds Hollow Hold 10 Alligator Rolls 10 seconds Arch Hold 1 minute…

Announcements Saturday 1/1/22 New Years Day OPEN GYM 8am-10am Sunday 1/2/22 New Years Day WOD @8am-9:30am Wodify is set ready to sign up for this special wod CrossFit Juke Joint – CrossFit View Public Whiteboard A: Metcon (Time) As teams of 3 For Time 31 Kettlebell Swings (72/56 lb) 31 Wall Ball Shots (20/14 lb)…

Announcements Saturday 1/1/22 New Years Day OPEN GYM 8am-10am Sunday 1/2/22 New Years Day WOD @8am-9:30am Wodify is set ready to sign up for this special wod CrossFit Juke Joint – CrossFit View Public Whiteboard