CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (No Measure) HS-PUSH UP/HS-WALK PROGRESSION(10min) Handstand explained by David Durante https://youtu.be/6XF3xfTqbbg B: Blake (Time) 4 Rounds for time of: 100′ Walking lunge, 45lb plate overhead 30 Box jumps, 24” 20 Wall-Ball Shots, 20# 10 Handstand push-upsIn honor of U.S. Navy Senior Chief Cryptologic…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Clean grip deadlift + Low hang clean (4x(1+1)@65% of C&J+22#) https://youtu.be/cnpFKUhp-BI(15min) In Week 3, apply target weight increase and complete 4 x 1+1. Target 5kg (11#) increase / week B: Front Squat (Low rack 4×2@55%+11#) (10min) BOTTOM UP FRONT SQUAT + 3 SECOND ECCENTRIC…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (Weight) SNATCH GRIP DEADLIFT + TOP DOWN STAGE SNATCH 70%x2, 80%x2, 85%x1, 90%x1(20min) https://youtu.be/2yiA5tpveak Metcon B: Metcon (Time) For time, 15 Deadlift 225/155 50 Pull up 12 Deadlift 225/155 40 Pull up 9 Deadlift 225/155 30 Pull up 6 Deadlift 225/155 20 Pull…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (Time) For time: 75 Toes to bar *Every 2 Minute on the Minute 10/8 Calorie Assault Bike including 0:00(20min) *adjust calories on assault bike so athlete’s have 1:15 to work on movements B: Metcon (Time) For Time: 75 Wall Ball (30/20) OR 100…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (AMRAP – Reps) EMOM 16 1st Min- 12/10 Cal row 2nd Min- 10 WB Shots 10/9ft 30/20# 3rd Min- 10 DB snatch 50/35 Alternating arm 4th Min- 50 Double Under B: Metcon (Time) For time, 50 Single arm DB OH walking lunges 50/35#…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Push Jerk + Split Jerk (4x(1+2)@65%+5.5# (from 1RM C&J)) (15min) In Week 2, apply target weight increase and complete 4 x 1+2. Target 2.5kg (5.5#) increase / week B: Clean grip deadlift + Low hang clean (3x(1+2)@65%+11# (from C&J)) https://youtu.be/cnpFKUhp-BI(15min) In Week 2, apply…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (No Measure) Combo Pt. A 1- 2- Slip(L) – 2- 3- Rear Body Kick Combo Pt.B Check Kick(R) – Rear Body Kick – 3- Rear Low Kick Jump Side-Jump back B: Metcon (No Measure) 4 rounds of 2min ON/ 1min OFF Round 1…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Clean (Halt Clean 5×1@75% of 1RM C&J) (15min) B: Front Squat (4×2@55%+5#) (10min) BOTTOM UP FRONT SQUAT + 3 SECOND ECCENTRIC FRONT SQUAT https://youtu.be/Lbjx1WvqFx0. C: Metcon (Time) For time, 21-15-9 reps of Power clean 135/95 WB shots 10/9ft 20/14# HSPU(18min) HOME WOD a: Metcon…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (No Measure) NFT (not for time but for quality) 2 rounds of 2 Strict chin up 2 mixed grip strict chin up (2 on each side) 2 strict pull up 2 Wide grip pull up 15 second Hip extension hold on GHD 10…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Snatch (Tempo 1×3@70%, Then 1×3@(60%)) (15min) https://youtu.be/j_09XYXy7uo A-2: Snatch Pull (High pull 2×3@95% of Snatch 1RM) (10min) B: Metcon (6 Rounds for reps) 2 Rounds for max reps of: AMRAP2 shoulder press 135/95 1min rest AMRAP2 Front squat 225/145 1min rest AMRAP2 Deadlift 315/215…