CrossFit Juke Joint – CrossFit View Public Whiteboard A: Metcon (No Measure) DU/TU progression Work on DU/TU efficiency(7min) B: Metcon (AMRAP – Reps) EMOM 20 Min 1 – 10 DU or 3 TU Min 2 – 20 second HS hold/Plank hold feet on the wall or 10 second(either unbroken or accumulated) free handstand hold Min…

CrossFit Juke Joint – CrossFit View Public Whiteboard A: Metcon (No Measure) Warm up your lifts squat clean snatch(12min) B: Metcon (Time) “SQUATS” 5 round for time 12 back squat 155/105 9 squat clean 155/105 6 squat snatch 155/105(30MIN)

CrossFit Juke Joint – CrossFit View Public Whiteboard CROSSFIT A: Metcon (No Measure) As teams warm up all the movements for Metcon(15min) B: Metcon (Time) With a partner For time, perform a total of: 25 Deadlifts (280 / 185 lbs) 30 Chest-to-bar pull-ups 35 Cleans (190 / 135 lbs) 40 Pull-ups 45 Snatches (140 /…

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 A: Snatch (2-2-2-2-2 start at 70% add weight each round) (20min) B: Max Height Box Jump (Distance) Max Height Box Jump(7min) C: Metcon (Time) 3 rounds for time of: 15-cal. row 12 power snatches 9 burpees ♀ 65 lb. ♂ 95 lb. Scaling options ♀ 55 lb.…

CrossFit Juke Joint – CrossFit View Public Whiteboard CROSSFIT A: Turkish Get Up (Find 2 rep max (1 on each arm)) (20min) B: Metcon (AMRAP – Rounds and Reps) Complete as many rounds as possible in 20 minutes of: 20-cal. row 15 dips 10 dumbbell Turkish get-ups ♀ 35-lb. DB ♂ 50-lb. DB Post rounds…

CrossFit Juke Joint – CrossFit View Public Whiteboard A: Deadlift (Work up to a heavy triple) (20min) B: Clean (work up to a heavy single) (10min) C: Metcon (AMRAP – Rounds and Reps) Complete as many rounds as possible in 10 minutes of: 5 power cleans 10 toes-to-bars ♀ 135 lb. ♂ 205 lb. Scaling:…

CrossFit Juke Joint – CrossFit View Public Whiteboard A: Metcon (AMRAP – Reps) EMOM 20 Min 1 – 12/10 Cal row Min 2 – 10 WB shots 10/9ft 20/14# Min 3 – 10 Box Jump 24/20″ Min 4 – 50 DU Min 5 – Rest AMRAP Burpees after each movement for 1-4th min. Post total…

CrossFit Juke Joint – CrossFit View Public Whiteboard CROSSFIT Partner WOD Day!!! A: Metcon (Time) With a partner For time. 70 Cal Bike/Row 70 Snatches 105/75 50 Cal Bike/Row 50 Snatches 105/75 30 Cal Bike/Row 30 Snatches 105/75 10 Cal Bike/Row 10 Snatches 105/75 You can break up the reps and calories anyway you can…

CrossFit Juke Joint – CrossFit View Public Whiteboard A: Clean and Jerk (Work up to a heavy single) (15min) B: Metcon (AMRAP – Reps) AMRAP 20 Bear Complex 1 Power Clean 1 Front squat 1 Push Press 1 Back squat 1 Push Press 1 set of bear complex is 1 rep. Complete each set of…