CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (AMRAP – Rounds and Reps) “Alana” AMRAP 29 8 SB Ground to over the shoulder 150/100 13 Single arm DB OHS-Alternate arms 50/35 9 Box Jump 30/24″ 2 Rope Climb

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

CrossFit Juke Joint – CrossFit View Public Whiteboard Weightlifting Incredible Bulk Week 2 A: Snatch (5×2@70%+add weight ) (20min) Week2 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…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (AMRAP – Reps) EMOM 16 Min 1 – 8/6 cal bike Min 2 – 10 KB Swings 1/5/1pood Min 3 – 10 Jump and touch `1″ target Min 4 – 10 BurpeesBURPEE: https://youtu.be/auBLPXO8Fww B: Metcon (No Measure) DU/TU Progression Work on your Double…

CrossFit Juke Joint – CrossFit WE ARE HAVING A SPECIAL WORKOUT AT SNOOKS BOTTOM TODAY. ALL CLASSES ARE CANCELED View Public Whiteboard

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Back Squat (1×3@85%+add, 1×5@dropset) (15min) WEEK2 In Week 2, apply target increase for Work Set 1×3 and Drop Set 1×5. In Week 1, work to 85% of 1RM Back Squat for 1×3. Then complete Drop Sets 2×5. For Drop Sets, decrease weight by 25kg…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD 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…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Clean (4×2@70% C&J+weight incr) (20min) WEEK2 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. Target 5kg (11#) increase / week if work…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Snatch (5×2@70%) (20min) WEEK1 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…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (AMRAP – Reps) EMOM 9 Min 1 = 5x 4second Negative Pull up/C2B pull up Min 2 – 7 Braced push up Min 3 – 7 BTB Hip belt squat 45/35 B: Metcon (Weight) Pistol progression(10min) Work toward RX pistol. If you have…