CrossFit Juke Joint – CrossFit View Public Whiteboard CROSSFIT A: Metcon (No Measure) Prepare for B as teams(10min) B: Metcon (Time) As teams of 2, for time 38 Squat cleans 155/105# 75 TTB 75 Box Jump 24/20 38 Thruster 135/95 17 Muscle up or 38 Pull ups 75 Burpee 75 DU 150 Walking lunge with…

CrossFit Juke Joint – CrossFit View Public Whiteboard A: Snatch (Work up to a heavy single) (12min) B: Clean (Work up to a heavy single) (12min) C: Metcon (Time) For time, 21 Back squat 225/155 15 Front squat 205/145 9 OHS (or snatch balance) 185/125(15min) Scaling Options Intermediate For Time 21 Back Squats (185/135 lb)…

CrossFit Juke Joint – CrossFit View Public Whiteboard A: Metcon (AMRAP – Reps) EMOM 15 Min 1 – 12/10 cal row Min 2 – 50 DU Min 3 – Rest B: Jennifer (AMRAP – Rounds) 26 Minute AMRAP: 10 pull-ups 15 kettlebell swings, 1.5 pood 20 box jumps, 24-inch boxCanadian 1st Class Constable Jennifer Kovach…

CrossFit Juke Joint – CrossFit View Public Whiteboard CROSSFIT A: Front Squat (75%x2, 78%x1, 80%x1, 76%x2, 79%x1, 82%x1) (15min) B: Split Jerk (78%-83%-87%-90%-92%) (15min) from 1RM C&J C: Metcon (AMRAP – Rounds and Reps) AMRAP 9 12 WB shots 10/9ft 20/14# 10 Thruster 75/55 8 KTE KICKBOXING 9 am and 5:15pm 1: Metcon (No Measure)…

CrossFit Juke Joint – CrossFit View Public Whiteboard A: Snatch Pull+Full Squat Snatch (1RM attempt(s)) (20min) B: Snatch Balance (3×3 @60% of Pt. A) (7min) c: Metcon (AMRAP – Rounds and Reps) Complete as many rounds as possible in 12 minutes of: 2 power snatches 4 power cleans 60 double-unders ♀ 105 lb. ♂ 155…

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: Metcon (No Measure) Warm up and build up to the deadlift weight per each team(15min) B: Metcon (AMRAP – Rounds and Reps) With a partner AMRAP 30 16 Synchronized Burpee 8 Partner Deadlift MF 545/MM 630/FF 470 Scaled: Add each partner’s 70% of 1RM deadlift…

CrossFit Juke Joint – CrossFit View Public Whiteboard A: Metcon (Time) Row 250 meters Row 500 meters Row 1,000 meters Row 500 meters Row 250 meters Rest 1 minute between efforts. Post time for each interval to comments.(20min) B: Metcon (AMRAP – Reps) EMOM 20 4 Burpee 6 Air squat 8 Sit upScaling Options Reduce…

CrossFit Juke Joint – CrossFit View Public Whiteboard A: Metcon (Time) 2 Rounds of 50ft DB suitcase carry (1st R, 2nd L) 50/35 25ft DB front rack (L shoulder) walking lunges 50/35 25ft DB front rack (R shoulder) walking lunges 50/35 16 TTB 16 DB snatch alternating arm 50/35 Then 2 Rounds of 16 DB…

CrossFit Juke Joint – CrossFit View Public Whiteboard CROSSFIT A: Shoulder Press (Attempt for 1RM ) (7min) B: Push Press (Attempt for 1RM) (5min) C: Push Jerk (Attempt for 1RM) (5min) D: Metcon (Time) 21-15-9 reps of Hang Clean and Jerk 135/95 Pull up Box Jump 24/20″(18min) KICKBOXING 1: Metcon (No Measure) Combo Pt. A…