CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (No Measure) Pt. A 1- Dutch Block (Lead) – 3 – Rear Body Kick Pt. B 1- 2- Dutch Block(Rear) – 2- Lead Body Kick Round kick- Back Kick Back Kick – Round kick B: Metcon (No Measure) 4 rounds of 2 mins…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (No Measure) EMOM 16 Min 1 – 30 Second Superman hold Min 2 – 30 Second Dead hang Min 3 – 45 second low plank hold Min 4 – 45 Second Wall sit hold B: Metcon (No Measure) MU progression/Efficiency work Bar or…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Clean grip deadlift + Low hang clean (4x(1+2)@65% of C&J) https://youtu.be/cnpFKUhp-BI(20min) In Week 1, work at 65% of 1RM Clean & Jerk for 4 x 1+2. B: Jack (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 10 Push Press, 115# 10 Kettlebell Swings, 53#…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Shoulder Press (Work up to a heavy single) (10min) B: Push Jerk + Split Jerk (4x(1+2)@65% of C&J) (15min) In Week 1, work at 65% of 1RM Clean & Jerk for 4 x 1+2. Metcon C: Metcon (3 Rounds for reps) For max reps…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A-1: Snatch (Tempo 1×3@65%, 1×3@55%) (15min) *Use a 3 second tempo from floor to above the knee. After all Snatch sets are complete continue to Snatch Pull. In Week 1, work to 65% of 1RM Snatch for 1×3. Then decrease weight by 10% for Drop…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Marguerita (Time) 50 Rounds for Time: 1 Burpee 1 Push-Up 1 Jumping-Jack 1 Sit-Up 1 Handstand(30min) B: Metcon (AMRAP – Reps) AMRAP 9 Cal for row or Bike 5 Burpees every 10 Cal HOME WOD Do A

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (Time) For Time: 20 Deadlifts (95/65) 20 Push Ups 20 Front Squats (95/65) 20 V-Ups 20 Hang Power Cleans (95/65) 20 Wall Balls (20/14) 20 Kettlebell Swings (53/35) 20 G.I. Janes (1 Burpee + 1 Jumping Pull Up) 20 Shoulder to Overhead (95/65)…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (AMRAP – Reps) EMOM 12 For total reps of Jump and touch to 12″ higher from your highest reach after the exercise each round 1st Min – 10/8 Cal Row 2nd Min – 10 Pistols (Alternating leg) 3rd Min – 10 Burpees Post…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (No Measure) Combo Part. A 1- 2- Weave under right – 2- 3- 2 Combo Part. B Rear Elbow – Lead Knee – Lead Body Kick Back Hook Kick B: Metcon (No Measure) For repetitions 4 Rounds of 2 min On/ 1min Off…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Clean (Halt Clean 5×1@75% of 1RM C&J) (15min) In Week 1, work at 75% of 1RM Clean & Jerk for 5×1. https://youtu.be/9o9tQ_0Fj2s How to Halt clean Keep the back tight and use the legs from the floor Pause at Position 2, keeping weight back…