CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Behind The Neck Jerk (3×1@WK1+, Dropsets 3×1 ) (20min) Week1- 3×1@90% of 1RM C&J. (4/29) For Drop Sets, decrease weight by 15kg (33#) down if work set is above 110kg (242#). For Drop Sets, decrease weight by 10kg (22#) down if work set is…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (No Measure) Combo Pt. A – Check – Lead Body Kick – Drop down 2- 3- Rear Body Kick Combo Pt. B – Check into Superman Cross – Lead Body Kick Kicks/Strikes Skip Round Kick B: Metcon (No Measure) 4 Rounds of 2Min…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Clean and Jerk (3×1@85%) (15min) Week 1: Work at 85% of 1RM Clean & Jerk for 3×1. Target 5kg (11#) increase / week if work sets are above 110kg (242#). Target 2.5kg (5.5#) increase / week if work sets are below 110kg (242#). B:…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Heaving Snatch Balance (4×3@80%) (20min) In Week 1, work at 80% of your 1RM Snatch for 4×3. https://youtu.be/fBX_11gq7Wo B: Metcon (No Measure) MU Progression Work on Bar/Ring MU or Pull ups(7min) C: Metcon (AMRAP – Rounds and Reps) AMRAP 14 3 Squat snatches 165/120…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (Time) For time, 20 Devil’s Press (50’s/35’s) 50 Wall Balls (20/14) 35 Box Jumps Overs (24/20) 75/60 Calorie Row 35 Box Jumps Overs (24/20) 50 Wall Balls (20/14) 20 Devil’s Press (50’s/35’s)(40min) HOME WOD a: Metcon (Time) For time, 20 Devils Press 50s/35s…

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

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: “Bring Sally Up” Squat (AMRAP – Reps) On a song “Flower,” when it says “bring Sally down,” squat down and hold, if it says “bring Sally up,” squat up and stay. Post all the successful reps of squats for the score. Who can do…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (AMRAP – Reps) EMOM 12 MIn1 – 10 WB shots 10/9ft 20/14# Min2 – 10 Push ups Min3 – 10 Box Jump 24/20″ B: Metcon (Time) “Half Murph” For time, 800m Run Then 10 Rounds of 5 Pull-up 10 Push up 15 Air…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Deadlift (1x5RM) (13min) Week 1: 5RM (Target approximately 85% of 1RM Deadlift). B: Metcon (Time) For time, 2 Rounds 20/15 Cal Bike 15 Deadlift 135/95 10 HSPU 5 Burpee Box Get Over 30/24 -into- 2 Rounds of 20/15 Cal Bike 10 Deadlift 225/155 10…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Front Squat + Split Jerk (1x(2+1)@WK3+) (20min) In Week 1, work at 85% of 1RM Clean & Jerk for 3 x 3+1. In Week 2, apply target weight increase and complete 3 x 2+1. In Week 3, apply target weight increase and complete 2…