CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Split Jerk (3×2@78%) (16min) Week 4: Work at 78% of 1RM Clean & Jerk for 3×2. Previously, Week 1: Work at 85% of 1RM Clean & Jerk for 2×2. Week 2: Work at 95% of 1RM Clean & Jerk for 3×1. Week 3: Complete…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (AMRAP – Reps) Every 90 seconds for 5 rounds 7 Unbroken High Bar Strict Pull up *Focus: Control should be shown across sets. Athlete should keep core engaged and avoid kipping. Count only unbroken reps of pull ups B: Bent Over Row (10-10-10-10-10…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Snatch (6×1@85%) (25min) B: Metcon (Time) For time, 30-20-10 reps of DB Squat snatches. alternating arms 50/35 Single arm DB STO 50/35 (R) Single arm DB STO 50/35 (L)(14min) DB single arm squat snatch https://youtu.be/JUdofqNPoec DB Single ARM STO options: https://youtu.be/WXgLalAXyOs

CrossFit Juke Joint – CrossFit View Public Whiteboard A: Metcon (Time) “215 Innocent Children” With a partner or by yourself. (One person works other teammate rest holding low plank position) For time, 215 Double-Unders 21 Handstand Push-Ups 5 Clean-and-Jerks (135/95 lb) 21 Burpees 5 Clean-and-Jerks (135/95 lb) 21 Box Jumps (24/20 in) 5 Clean-and-Jerks (135/95…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Back Squat (2×5@Wk2+11# ) (20min) Week 3: Apply target weight Increase of 5kg (11#) to last weeks weight for 2×5. Week 1: Work at 82.5% of 1RM Back Squat for 2×5. Week 2: Apply target weight Increase of 5kg (11#) to last weeks weight…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (No Measure) Combo Pt. A – 1- Slip – 3- 2- Uppercut (L)- Body 2 – Rear High Kick Combo Pt. B – 1- Body 1- 2- Liver 3- Head 3- Rear Long Knee Kicks/Strikes – Round+Double Round Kick B: Metcon (No Measure)…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Split Jerk (1×85%, 1×92%, 1×97% ) (20min) Week 3: Complete a single at 85%, 92%, 97% of 1RM Clean & Jerk. Week 1: Work at 85% of 1RM Clean & Jerk for 2×2. Week 2: Work at 95% of 1RM Clean & Jerk for…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Back Squat (3×2@WK2+11#) (20min) In Week 3, increase weight by 5kg (11#) and complete 3×2. In Week 1, work at 80% of 1RM Back Squat for 3×3. In Week 2, increase weight by 5kg (11#) and complete 3×2. B: Metcon (AMRAP – Reps) AMRAP…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (AMRAP – Reps) EMOM 16 MIn 1 – Row for cal 30sec fast/30second easy Min 2 – 20 KB Swings 1.5/1 pood Min 3 – Bike for cal 30sec fast/30sec easy Min 4 – 12 Single Arm KB Snatch 1.5/1pood B: Metcon (AMRAP…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (No Measure) Combo Pt. A – 1- 2- Lead Low Kick – Lead Body Kick Combo Pt. B – 2- 3- 2-Dutch Block – 2- 3- Rear Body Kick Kicks/Strikes – Round Kick – Back Kick Skip Side Kick – Back Kick B:…