CrossFit Juke Joint – CrossFit View Public Whiteboard CROSSFIT A: Metcon (Time) As teams of 2 for time, 10 Rounds of 3 C&J 135/95 3 Bar facing burpee Then 10 rounds of 3 Snatch 135/95 3 Bar facing burpee **Switch every round(28min) B: Metcon (Weight) As teams of 2, For total weight of 6 lifts…

CrossFit Juke Joint – CrossFit View Public Whiteboard A: Ghost (3 Rounds for reps) 6 rounds of: 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute rest *Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and…

CrossFit Juke Joint – CrossFit View Public Whiteboard GIANT SET LIGHT (30min) A-1: Sumo Deadlift (3×15@185/125) A-2: Front Squat (70%x(9+)/65%x(11+)/60%x(13+)) A-3: Back Extension (3×10) https://youtu.be/xMyFXMZ6Ch0 A-4: Burpee (3×15) A-5: 90 Second Rest (3x90sec rest) Metcon B: Metcon (AMRAP – Rounds and Reps) AMRAP 10 10 Hang power clean 135/95 10 Deficit Push up (on 45#/25#…

CrossFit Juke Joint – CrossFit View Public Whiteboard CROSSFIT GIANT SET MEDIUM (30min) A-1: Pendlay Row (3×15@95/65) A-2: Shoulder Press (75%x(7+)/70%x(9+)/65%x(11+)) MEDIUM
75(7+) / 70(9+) / 65(11+) A-3: Hanging Leg raises (3×10) https://youtu.be/KBLz0IkKAX0 A-4: Bike (3×12/10 Cal) A-5: 90 Second Rest (3x90sec rest) Metcon B: Metcon (AMRAP – Rounds and Reps) AMRAP 11 15-9-6 reps of…

CrossFit Juke Joint – CrossFit View Public Whiteboard A: Metcon (AMRAP – Reps) EMOM 20 Min 1 – 8 KTE Min 2 – 25 Double Under of 3 DU attempts Min 3 – 8 Ring Dip Min 4 – 25 Double Under of 3 DU Min 5 – Rest B: Nate (AMRAP – Rounds and…

CrossFit Juke Joint – CrossFit View Public Whiteboard GIANT SET HEAVY (30min) A-1: American KB Swing (3X20@1.5/1POOD) A-2: Deadlift (80%x(5+)/75%x(7+)/70%x(9+)) Post 80% weight and the reps for the score (minimum 5 rep) A-3: GHD Situp (3×10) A-4: Row (3×15/12 cal ) A-5: 90 Second Rest (3x90second rest) Metcon B: Metcon (Time) For time, 30 Squat…

CrossFit Juke Joint – CrossFit View Public Whiteboard CROSSFIT A: Metcon (Time) As teams of 2, 30 rounds of 1 Devils press 50s/35s 2 DB thrusters 50s/35s 3 Burpee Box jump over 24/20″ *rotate each round(25min) B: Metcon (Time) With a partner for time 21-15-9 reps each of Body weight Back squat *Each team can…

CrossFit Juke Joint – CrossFit View Public Whiteboard A: Angie (Time) For Time: 100 pullups 100 pushups 100 situps 100 air squats(35min) Scaling 100 Ring row 100 Kneel push up to plank 100 sit up 100 air squat

CrossFit Juke Joint – CrossFit View Public Whiteboard A: Clean (Work up to a heavy double) (15min) Full squat clean B: Metcon (AMRAP – Reps) E2MOM 14 1 Power clean @Pt. A weightOnly 1 attempt allowed per each round C: Metcon (AMRAP – Rounds and Reps) AMRAP 7 10 Deadlift 225/155 10/8 cal row

CrossFit Juke Joint – CrossFit View Public Whiteboard CROSSFIT A-1: Shoulder Press (Find 1RM) (8min) A-2: Push Press (Find 1RM) (8min) A-3: Push Jerk (Find 1RM) (8min) B: Metcon (AMRAP – Rounds and Reps) AMRAP 15 10 STO 135/95 10 Burpee over bar 10 HSPU KICKBOXING Kickboxing classes are 9:00am and 5:15pm 1: Metcon (No…