CrossFit Juke Joint – CrossFit View Public Whiteboard A: Snatch (5×2@70%+add weight) (20min) Week3 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: Metcon (Time)…

CrossFit Juke Joint – CrossFit View Public Whiteboard A: Metcon (AMRAP – Reps) EMOM 16 Min 1 – 15 Banded bar levers Min 2 – Chin over bar hold for 15 seconds Min 3 – 5 YTW with 2.5# plates Min 4 – 10 Hanging leg raise B: Metcon (Time) Pistol progression work on techniques…

CrossFit Juke Joint – CrossFit KICKBOXING SATURDAY View Public Whiteboard A: Metcon (No Measure) Combo Pt. A 1- 2- 3& Step to the side – 2 Combo Pt. B Weave under right – 2- 3- 2-Slip(L) – 2- Lead Body Kick Kicks/Strikes Round + Double Round Kick Round + Back Kick B: Metcon (No Measure)…

CrossFit Juke Joint – CrossFit View Public Whiteboard A: Metcon (Time) 2 rounds for time of: Run 1 mile 100 sit-ups(38min) Workout Tips: https://youtu.be/9E5_bLdWPQk

CrossFit Juke Joint – CrossFit View Public Whiteboard A: Snatch High Pull+Low Hang Snatch High Pull+Low Hang Power Snatch (4×1@60% of 1RM snatch) https://youtu.be/J3beTjY8ujY(20min) 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…

CrossFit Juke Joint – CrossFit View Public Whiteboard A: Clean ((WK4)3×1@70%+add ) (18min) From High Block In Week 4, apply target increase and complete 3×1. In Week 1, work at 70% of your 1RM Clean & Jerk for 5×2. Bar height should start above the knee. In Week 2, apply target increase and complete 4×2.…

CrossFit Juke Joint – CrossFit View Public Whiteboard A: Metcon (AMRAP – Reps) EMOM 16 Min 1 -2 Legless seated rope climb low rope or 5 Rope pull up or 5 Rope get up Min 2 – 10 Hip Extension Min 3 – 1 Wall Walk up + 3 Side step to R + 3…

CrossFit Juke Joint – CrossFit View Public Whiteboard A: Snatch grip Push press+ Heaving Snatch Balance (4x(2+2)@64% of 1RM Snatch) From the rack • Start in Snatch Grip BTN • Slow dip and drive the bar up • Rotate shoulders and lock out elbows • Heaving Snatch Balance • Dip and drive • Moving your…

CrossFit Juke Joint – CrossFit View Public Whiteboard A: Metcon (No Measure) KICKBOXING SATURDAY! Combo Pt. A 1- 1- 2- Rear Back Fist – 3 – Lead Back Fist Combo Pt. B 2- Step into Southpaw & Left Spinning Back Fist Kicks/Strikes Back Kick Walking Back Kick Jump Back Kick B: Metcon (No Measure) 4…

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…