CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (AMRAP – Reps) EMOM 12 1st Min – 10/8 Cal Row 2nd Min – AMRAP WB Sit up 20/14# B: Metcon (No Measure) Pull up/Muscle up progression(10min) C: Dunn (AMRAP – Rounds) Complete as many rounds as possible in 19 minutes of: 3…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (No Measure) NFT with a barbell 45/35/15 3 Rounds of 3 Muscle Snatch 3 OHS 3 Sot Press 3 Hops 3 Snatch Balance 3 High Hang Power Snatch 3 Low Hang Power Snatch 3 Low Hang Squat Snatch 3 Full Snatch(16min) Metcon B:…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Chelsea (AMRAP – Rounds and Reps) Every minute on the minute for 30 minutes: 5 Pull-ups 10 Push-ups 15 SquatsFor HOME WOD, do table pull up or any of these alternatives in the video https://youtu.be/oCXIX6BNKCY

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Push Jerk + Split Jerk (3x(1+2)@65%+16.5# or 15#) (15min) In Week 4, apply target weight increase and complete 3 x 1+2. Target 2.5kg (5.5#) increase / week Metcon B: Metcon (Time) For time, 50 WB shots 10/9ft 20/14# 21 Cleans 135/95# 50 WB shots…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (No Measure) Combo Pt. A 1- Slip(R) – 3- 4- Uppercut(L) – Body Cross(R) – Rear High Kick Pt. B 1- Body Jab(L) – 2- 3 – Head Hook (L)- Rear Long Knee Kick/Strike Round Kick Variations B: Metcon (No Measure) 4 Interval…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD Metcon A: Clean grip deadlift + Low hang clean (3x(1+1)@65% of C&J +33#, then find 1RM) https://youtu.be/cnpFKUhp-BI(25min) In Week 4, apply target weight increase and complete 3 x 1+1. Target 5kg (11#) increase / week B: Metcon (Time) For time, 30 Weighted Sit-up 50/35 or…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Snatch (Tempo 1×1@80%, 1×1@75% Then, go for 1RM ) (25min) *Use a 3 second tempo from floor to above the knee. After all Snatch sets are complete continue to Snatch Pull. In Week 4, apply target weight increase for 1×1. Then decrease weight by…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Max Height Box Jump (Distance) Max Height Box Jump(15min) B: Max Double-Unders (AMRAP – Reps) Max set of Unbroken Double-Unders(7min) Metcon C: Metcon (AMRAP – Rounds and Reps) AMRAP 14 500m Row (25m=1rep) 15 Box Jump over 24/20″ (feet allowed to touch the box)…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (No Measure) Combo Pt.A 1- 2- Slip(L) – 2- 3- 4 – Slip(L) – 2- 3 Combo Pt.B Rear Body Kick -3- 2- 3- Slip(R) – 3- Rear Body Kick Kicks Round – Hook – Round Kick B: Metcon (No Measure) 4 Interval…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Snatch (Tempo 1×2@75%, 1×2@65%) (15min) B: Snatch Pull (2×2@100% ) (10min) C: Randy (Time) For Time: 75 Power Snatches, 75#In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.