CrossFit Juke Joint – CrossFit View Public Whiteboard GIANT SET WAVE 2 STARTS TODAY!!! KEEP UP THE GREAT WORK! (30min) HEAVY A-1: Goblet Squat (3×10@2/1.5pood KB) A-2: Deadlift (85%x(4+) / 80%x(5+) / 75%x(7+)) A-3: GHD Situp (3×14 GHD sit up) A-4: Row (3×15/12 cal row) A-5: 90 Second Rest (3x90sec rest) Metcon B: Metcon (AMRAP…

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 CROSSFIT A: Snatch (Work up to a heavy single, then 2×1 @(-10%)) (20min) B: Metcon (AMRAP – Reps) As teams of 2 3 rounds for max reps 2min WB shots 10/9ft 20/14# 2min Burpee to 10# plate 2min Power clean 135/95 2min Row for Cal KICKBOXING 1:…

CrossFit Juke Joint – CrossFit View Public Whiteboard A: Metcon (AMRAP – Reps) EMOM 18 Min 1 – 10/8 Cal row Min 3 – 10/8 Cal Bike Min 4 – 10 Burpees B: Metcon (No Measure) DU/TU Progression(10min) C: Annie (Time) 50-40-30-20-10 Double-unders Sit-ups(11min)

CrossFit Juke Joint – CrossFit View Public Whiteboard GIANT SET (30min) MEDIUM A-1: Sumo Deadlift (3×12@185/125) A-2: Front Squat (75%x(7+) / 70%x(9+) / 65%x(11+)) A-3: Bandy Twisty Things (3×15) https://youtu.be/kATJWiwsL7A (03:08) A-4: 200m Run (3x200m) 50m Mild+50m Sprint+50m Mild+50m Striders A-5: 90 Second Rest (3x90sec Rest) Metcon B: Metcon (Time) For time, 7 rounds of…

CrossFit Juke Joint – CrossFit View Public Whiteboard CROSSFIT GIANT SET A-1: Yates Row (3×10@135/95) https://youtu.be/gmQm45dILBU A-2: Shoulder Press (80%x(5+) / 75%x(7+) / 70%x(9+)) A-3: GHD Situp (3×12) A-4: Box Jumps (3×20) A-5: 90 Second Rest (3x90sec rest) Metcon B: Metcon (AMRAP – Rounds and Reps) AMRAP 15 8 Ring dips 10 Box Jump 24/20″…

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 GIANT SET (30min) BRUTAL A-1: Bulgarian Split Squat (3×12 @50s/35s) A-2: Deadlift (85%x(4+) / 80%x(5+) / 75%x(7+)) A-3: Plank (3x60sec) A-4: Bike (3×15/12 Cal) A-5: 90 Second Rest (3x90sec rest) Metcon B: Metcon (AMRAP – Reps) AMRAP 9 30 Squat Snatch 135/95 30 Air squat

CrossFit Juke Joint – CrossFit View Public Whiteboard CROSSFIT A: Metcon (Time) With a partner for time, For Time 110 Box Jumps (24/20 in) 110 Jumping Pull-Ups 110 Kettlebell Swings (1/.75 pood) 110 Walking Lunge Steps 110 Knees-to-Elbows 110 Push Presses (45/35 lb) 110 Back Extensions 110 Wall Ball Shots (20/14 lb) 110 Burpees 110…

CrossFit Juke Joint – CrossFit View Public Whiteboard GIANT SET (30min) HEAVY A-1: Romanian Deadlift (3×10@155/105) Use clean-grip on Barbell Start by standing tall. Keep a slight bend in your knees Hinge at the hips and lower the bar while pushing your hamstrings back. Maintain good posture as the bar moves down towards the ground.…