CrossFit Juke Joint – CrossFit View Public Whiteboard A: Metcon (Weight) Find the heaviest weight you can lift 1 Power Snatch + 1 Snatch Balance + 1 Low Hang Squat Snatch(15min) B: Metcon (Time) 10 rounds for time of: 5 front squats 5 Deficit (4″) or parallette handstand push-ups ♀ 145 lb. ♂ 205 lb.(25min)…

CrossFit Juke Joint – CrossFit View Public Whiteboard CROSSFIT A: Metcon (Weight) From the rack, 1Split Jerk + 1Hang squat clean + 1Front squat Find the heaviest 1 rep(25min) B: Metcon (Time) For time, 3 rounds of 500m Row 12 Power clean 135/95 21 Box Jump 24/20″(18min) KICKBOXING KICKBOXING CLASSES AT 9:00AM AND 5:15PM TODAY…

CrossFit Juke Joint – CrossFit View Public Whiteboard A: Metcon (No Measure) Rope Climb progression **WEAR LONG SLEEVE SOCKS!!!!(12min) B: Metcon (Time) 5 rounds for time of: Run 400 meters 15 Strict pull up Post time to comments.(30min) 400m run=500m row=0.7 mile Bike

CrossFit Juke Joint – CrossFit View Public Whiteboard A: Front Squat (1×1@86%, 2×1@(-10%) ) (9min) B: Snatch (6×1@85%) (20min) C: Metcon (AMRAP – Reps) Complete as many reps as possible in 5 min. of: 3 deadlifts 7 push presses ♀ 185-lb. deadlift, 75-lb. push press ♂ 275-lb. deadlift, 115-lb. push press

CrossFit Juke Joint – CrossFit View Public Whiteboard CROSSFIT A: Metcon (Time) As teams of 2 for time, 2 rounds of 30cal Row 80 DU 14 Squat snatches 135/95 Then, 2 rounds of 30 Abmat sit up med-ball toss 14# 10 Synchro BMU or 20 Synchro Pull-ups Then, 2 Rounds of 30 Cal Bike 40…

CrossFit Juke Joint – CrossFit View Public Whiteboard A: Metcon (Time) 5 rounds for time of: 1-min. handstand hold 21 toes-to-bars(25min) B: Metcon (Time) 5 Rounds for Time 10 Hollow Rocks 10 V-Ups 10 Tuck Ups 10 second Hollow Hold 1 minute Rest(18min) V up: https://youtu.be/7UVgs18Y1P4 Tuck up: https://youtu.be/obVuc0wZoss

CrossFit Juke Joint – CrossFit View Public Whiteboard A: Metcon (Weight) EMOM 10 1 squat Clean 1st round 155/105 2nd round 170/115 3rd round 185/125 4th round 205/145 5th round 225/155 6th round 235/160 7th round 245/165 8th round 255/170 9th round 265/175 10th round 275/180We are going to have 6 minutes before EMOM starts…

CrossFit Juke Joint – CrossFit View Public Whiteboard CROSSFIT A: Deadlift (3-3-3-3-3 add weights each round) (20min) Start at 70% for the first round, add weights each round. Post the heaviest successful lift, write all 5 weights in the comment B: Max Deficit HSPU (Distance) Kipping or strict *If you don’t have HSPU, work toward…

CrossFit Juke Joint – CrossFit View Public Whiteboard A: Snatch (Work up to a heavy single) (15min) B: Metcon (No Measure) Muscle up progression(10min) C: Amanda (Time) 3 Rounds for time of 9-7-5 reps of: Ring Muscle-ups Snatch, 135#/95#(14min) Scales: 1MU=3 Ring Row+3 Ring Dips 115/85 95/65 75/55 27 Ring row 27 Ring dip 9…

CrossFit Juke Joint – CrossFit View Public Whiteboard A: Metcon (AMRAP – Reps) 3 rounds for reps 1min WB shots 10/9ft 20/14# 1min Box Jumps 24/20″ 1min Rest B: Metcon (5 Rounds for time) 5 rounds for time of: Row 350♀ / 500♂meter in as few pulls as possible. After each row, perform 2 double-unders…