CrossFit Juke Joint – CrossFit Today we will have only one class at 9am, honoring 13 young lives lost in Kabul by a suiside bombing Thursday, August 26 2021 View Public Whiteboard A: Metcon (Time) “The 13” with a partner, 13 rounds of 26 cal Row 8 Strict pull up 21 Shoulder to Overhead 95/65…

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 High Pull+Low Hang Snatch High Pull+Low Hang Power Snatch (4×1@60%+add weight) https://youtu.be/J3beTjY8ujY(18min) WEEK2 In Week 1, work at 60% of your 1RM Snatch for 4×1. Target 5kg (11#) increase / week if work sets are above 100kg (220#). Target 2.5kg (5.5#) increase / week if…

CrossFit Juke Joint – CrossFit View Public Whiteboard A: Metcon (AMRAP – Reps) EMOM 24 Min 1 – 1 Clean 185/125 Min 2 – 35 DU Min 3 – 10 HSPU Min 4 – Rest, add 10# on the barbell B: Metcon (AMRAP – Rounds and Reps) AMRAP 7 12 Single arm KB snatch 53/35…

CrossFit Juke Joint – CrossFit View Public Whiteboard A: Snatch (5×2@70%+add weights) (20min) Week4 In Week 1, work at 70% of your 1RM Snatch for 5×2. Target 5kg (11#) increase / week if work sets are above 100kg (220#). Target 2.5kg (5.5#) increase / week if work sets are below 100kg (220#). B: Back Squat…

CrossFit Juke Joint – CrossFit View Public Whiteboard A: Metcon (Weight) 25m Sled Push + 25m Sled Pull 185/125 1-1-1-1-1(25min) B: Metcon (Time) 100 Wall balls (20/14) *Every 2 Minutes on the Minute Perform 16/12 Calorie Echo Bike **Start the workout with Wall Balls(16min)

CrossFit Juke Joint – CrossFit View Public Whiteboard A: Deck of Card Weightlifting (Time) Draw cards from a standard 52-card deck plus 2 Jokers. Each card drawn determines which exercise to do and the number of reps. Suit determines the exercise: Hearts = Deadlift 185/125 Diamonds = Back squat 135/95 Clubs = Shoulder Press 95/65…

CrossFit Juke Joint – CrossFit View Public Whiteboard A: Metcon (Time) HS Walk Progression(10min) Work on HS-walk if you are ready, go for 100ft for time B: Metcon (Time) For time, For time: 30 toes-to-bars 40 single-arm dumbbell snatches 50 dumbbell box step-overs 40 single-arm dumbbell snatches 30 toes-to-bars Men: 50-lb. dumbbells, 24-in. box Women:…

CrossFit Juke Joint – CrossFit KICKBOXING THURSDAY! View Public Whiteboard A: Metcon (No Measure) Combo Pt. A – 2- Double Step Low Kick Combo Pt. B – 1- 2- Lead Body Kick – Drop down 2- 3- Rear Body Kick Kicks/Strikes Skipping Hook Kick Back Hook Kick B: Metcon (No Measure) 4 Rounds of 2MIN…

CrossFit Juke Joint – CrossFit View Public Whiteboard A: Clean and Jerk (1RM Attempt ) (20min) B: Front Squat (1RM Attempt) (10min) C: Metcon (AMRAP – Reps) AMRAP 10 3 burpee box jump-overs 3 deadlifts 6 burpee box jump-overs 6 deadlifts 9 burpee box jump-overs 9 deadlifts Etc. ♀ 20-in. box, 155 lb. ♂ 24-in.…