CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (No Measure) Pull up Strength work NFT, for quality 3 rounds of 1. Passive Hang 20 second 2. Active Hang 20 second – Pull down the scaps – Maintain a hollow body position 3. Chin over bar hold ALAP (15-20second) 4. Negative pull…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (3 Rounds for time) 3 rounds of 500m Row(25min) B: Metcon (4 Rounds for reps) For total reps each tabata, Tabata Row for cal Tabata Deadlift 135/95 Tabata Burpee over bar Tabata KB Swings 1.5/1 pood

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Back Squat (1×3@WK3+11, 1×3@(-10%)) (20min) Week 4: 3RM (Target a 5kg / 11# increase over week 3). Then decrease weight by 10% for Drop Set 1×3. Week 1: 5RM (Target approximately 85% of 1RM Back Squat). Then decrease weight by 10% for Drop Sets…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (No Measure) Combo Pt. A – 1- Slip(R) – 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 Low Side- Body Side- Face Side- Hook – Side –…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Snatch (HBlock 3×1@WK3+) (20min) In Week 4, apply target weight increase and complete 3×1. 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#). In Week 1, work…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (No Measure) NFT 3 rounds of 3 Pull up 3 Chin up 3 Mixed grip Chin up (L/R each) 3 Wide grip pull up 3 Regular Push up 3 Military Style push up 3 Seal Push up 3 Diamond Push up 3 Wide…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Snatch (1×2@83%, 3×2@(-10%)) (20min) In Week 3, work to 83% of 1RM Snatch for 1×2. Then decrease weight by 10% for Drop Sets 3×2. In Week 1, work to 85% of 1RM Snatch for 1×2. Then decrease weight by 10% for Drop Sets 4×2.…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (No Measure) EMOM 12 Min 1 – 30 second deadhang Min 2 – 5 Hollow swing Min 3 – 5 Tab swing B: Metcon (No Measure) NFT 3 rounds of 10 Wide grip pull up 10 Hanging leg raise 60 seconds low plank…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Behind The Neck Jerk (3×1@90%, 6×1@80% of C&J) (20min) In Week 1, work to 90% of 1RM Clean & Jerk for 3×1. Then decrease weight for Drop Sets 6×1. B: Power Snatch (Work up to a heavy single) (10min) C: Metcon (AMRAP – Rounds…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Power Clean (1×1@80% of C&J, 2×2@(-10%)) (12min) In Week 1, work to 80% of 1RM Clean & Jerk for 1×1. Then decrease weight by 10% for Drop Sets 2×2. B: Metcon (Time) For time, 30/22 Cal. Row 30 Sit up 30 Box Jump Overs…