CrossFit Juke Joint – CrossFit HAPPY THANKSGIVING!! WE ARE CANCELING ALL THE CLASSES TODAY. HOWEVER, WE ARE OPENING THE DOOR FOR A SPECIAL WORKOUT AT 10AM FOR THE MEMBERS AND FRIENDS. WE ARE WARMING UP AT 10:10AM THEN START POWER CLEAN AT 10:30AM View Public Whiteboard A: Power Clean (Work up to a heavy single)…

CrossFit Juke Joint – CrossFit View Public Whiteboard CROSSFIT GIANT SET (30min) BRUTAL A-1: T-bar Row (3×8@185/125) https://youtu.be/ExL0-gJcUbs Tbar row info @7:54 A-2: Shoulder Press (85%x(4+) / 80%x(5+) / 75%x(7+)) A-3: Back Extension (3×10 ) https://youtu.be/xMyFXMZ6Ch0 A-4: Bike (3×0.4mile ) A-5: 90 Second Rest (3x90sec rest) Metcon B: Metcon (AMRAP – Reps) AMRAP 9 3…

CrossFit Juke Joint – CrossFit View Public Whiteboard GIANT SET (30min) LIGHT A-1: KB Snatch (3×16 (8 on each arm)) A-2: Deadlift (70%x(9+) / 65%x(11+) / 60%x(13+)) A-3: GHD Situp (3×12) A-4: Burpee (3×15) A-5: 90 Second Rest (3x90sec rest) Metcon B: Metcon (AMRAP – Reps) AMRAP 7 12 Deadlift 135/95 9 Front squat 135/95…

CrossFit Juke Joint – CrossFit View Public Whiteboard A: Max Height Box Jump (Distance) Max Height Box JumpSeated box jump https://youtu.be/uUv5H1Yj8Vg (15min) B: Metcon (Time) For time: 1,000-m row 25 box jumps, 30/24-in. box 1,000-m row 50 box jumps, 24/20-in. box 1,000-m row 75 box jumps, 20/16-in. box(27min)

CrossFit Juke Joint – CrossFit View Public Whiteboard CROSSFIT A: Metcon (AMRAP – Rounds and Reps) With a partner 2 Tabata Power clean 135/95 1min rest 2 Tabata Burpee 1min rest 2 Tabata Sit up 1min rest 2 Tabata WB shots 10/9ft 20/14#(total 35min) KICKBOXING 1: Metcon (No Measure) Combo Pt. A 1- 2- 3&…

CrossFit Juke Joint – CrossFit View Public Whiteboard GIANT SET (30min) BRUTAL A-1: Romanian Deadlift (3×12@135/95) 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.…

CrossFit Juke Joint – CrossFit View Public Whiteboard A: Metcon (Time) For time: 30 toes-to-bars 1mile run 30 toes-to-bars 1mile run 30 toes-to-bars(40min)

CrossFit Juke Joint – CrossFit View Public Whiteboard CROSSFIT GIANT SET (30min) HEAVY A-1: Strict Pull-ups (Wide grip 3×10) A-2: Shoulder Press (80%x(5+) / 75%x(7+) / 70%x(9+)) A-3: Plank (Low plank 3x60second hold) A-4: Row (3×15/12Cal ) A-5: 90 Second Rest (3x90sec rest) Metcon B: Metcon (AMRAP – Rounds and Reps) “Molly” AMRAP 11 11…

CrossFit Juke Joint – CrossFit View Public Whiteboard GIANT SET (30min) MEDIUM A-1: Box Jumps (Tall Box Jump 3×12 @20/16″) A-2: Deadlift (75%x(7+) / 70%x(9+) / 65%x(11+)) A-3: Hip Extension (3×15) https://youtu.be/7X075Hrl5lE A-4: Bike (3×15/12 Cal ) A-5: 90 Second Rest (3x90sec rest) Metcon B: Metcon (AMRAP – Rounds and Reps) AMRAP 11 11 Hang…

CrossFit Juke Joint – CrossFit View Public Whiteboard A: Metcon (No Measure) HSPU Progression/ HS progression / HS-Walk Progression(15min) B: Mary (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Handstand Push-ups 10 Pistols (5-L / 5-R) 15 Pull-ups C: Metcon (Time) 100 Sit ups for time(4min) RX+: GHD