CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Back Squat (2×5@82.5%+11#) (20min) 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 for 2×5. B: Metcon (Time) For time, 10 Clean 135/95 8 Clean 185/135 6 Clean 205/145…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (AMRAP – Reps) For Calories EMOM 5 11 Strokes at Rowing Then, for Distance EMOM 5 11 Strokes at Rowing Post Total Calories for the score and write the total distance in the box B: Muscle Up Progression V1.0 (AMRAP – Reps) Muscle…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Split Jerk (3×1@95% of 1RM C&J) (18min) Week 1: Work at 85% of 1RM Clean & Jerk for 2×2. Week 2: Work at 95% of 1RM Clean & Jerk for 3×1. B: Filthy Fifty (Time) For Time: 50 Box jumps, 24″ 50 Jumping pull-ups…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Back Squat (3×2@80%+11#) (20min) Week2 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) EMOM 10 12/10 Cal Row or Bike C: Metcon (AMRAP –…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD B: Metcon (Time) For Time, 21-18-15-12-9-6-3 reps of: Handstand push-ups L pull-ups(21min) A: Metcon (AMRAP – Reps) EMOM 16 Min 1 – 5 Pull up, 10 Push up, 15 Air squats Min 2 – 45 Second Low plank hold (5second = 1 rep) Min 3…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (Distance) Row “Lactate Threshold” Workout 8min interval, no rest, 30sec sprint rest 5min 6min interval, no rest, 30sec sprint rest 5min 4min interval, no rest, 30sec sprint *Alternate your intensity during the 8min, 6min, 4min, and 2min intervals b/t 40sec at fast &…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Back Squat (2×5@82.5%) (20min) Week 1: Work at 82.5% of 1RM Back Squat for 2×5. Minimum 2 min rest between working sets B: Metcon (Distance) HS-Walk Progression Work on HS-Walk then 2-3 attempts for the max distance (ft)(12min) C: Metcon (AMRAP – Reps) AMRAP…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (No Measure) Combo Pt. A – 1- Slip – 3- 2- Uppercut (L) – Body Cross – Rear High Kick Combo Pt. B – 1- 2- 3- Double Rear Body Kick -3- 2- Double Lead Body Kick Kicks/Strikes – Out-In Crescent Kick +…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Split Jerk (2×2 @85% of 1RM C&J) (15min) Week 1: Work at 85% of 1RM Clean & Jerk for 2×2. B: Muscle Up Progression V1.0 (No Measure) Muscle Up Progression – Bar/Ring MU attempts – MUT 3×3 – Ring Row/Ring Dips- 3-3-1-1-1 – Toe…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (Distance) For Distance (in mile) EMOM 10 45 Second Bike/Row Mild pace 15 Second Bike/Row Sprint B: Metcon (No Measure) HSPU Progression/Deficit HSPU(12min) C: Metcon (Time) For time, 4 Rounds of 10 Box Jump 24/20″ *STEP DOWN 20 Jumping Air Squats 10 Burpees…