CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Muscle Snatch + Spitz Snatch (1+2@50%x3, 55%x2, 60%x2, 65%x2) (25min) MUSCLE SNATCH + 2 SPITZ SNATCH (MUSCLE SNATCH INTO OVERHEAD SQUAT) https://youtu.be/dmPIDWePjG0 B: Metcon (Time) For time, 21-15-9 reps of Snatch 115/75 Box Jump 24/20″(11min) Compare to 4/5/18 C: Plank challenge (Time) Hold the…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (AMRAP – Reps) EMOM 12 1st Min – 10 Ring row 2nd Min – 8 Ring Dips 3rd Min – 4×4 second negative MUT 4tjh Min – 15 Banded Bar levers B : Metcon (No Measure) Pistol Progression(8min) C: Metcon (Time) For time,…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (No Measure) Today’s Combo Part. A 1-2- Lead Low Kick – Lead Body Kick – 2- 3- 2- Part. B Dutch Block – 2 – 3 – Rear Body Kick Tornado Kick.Dutch block: https://youtu.be/NrXJLU41s2g B: Metcon (No Measure) 4 x 2minute rounds with…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (AMRAP – Rounds and Reps) AMRAP 15 250m Row or 0.4 mile Bike 25 Push upseach 60m row or 0.1 mile bike counts as 1 rep B: Metcon (AMRAP – Rounds and Reps) AMRAP 10 50 DU 100ft Walking lungeseach 5ft=1rep C: Metcon…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Stage Pull Snatch (Find the heaviest 1RM weight ) https://youtu.be/gVOKm3O5nfI(20min) B: Metcon (AMRAP – Rounds and Reps) AMRAP 20 15 Superman 15 KTE 15 OHS 95/65 HOME WOD a: Metcon (Time) 3 rounds of 60 seconds SINGLE LEG BALANCE DRILL (Perform with your eyes…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Clean and Jerk (1x(2+1)@90%, Then 1x(2+1)@80%) (18min) In week4, work to 90% of 1RM C&J for 1×2+1, Then decreaSe the weight by 10% for drop set 1×2+1 B: Front Squat (3 sec Pause, 1×1@Week3+5#. 1×1@(-10%)) (12min) In week4, work to 1RM(apply target weight increase…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (No Measure) EMOM 12 1st Min- 30 Second Ring Support Hold https://youtu.be/-4IF7z6A71s 2nd Min- 5 false grip ring pull up on low ring 3rd Min- 3 Up to Bottom Ring Dips + 3 Bottom to Uo Ring Dips 4th Min- 3 MUT on…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: High-Hang Snatch (1×1@(80%+16.5#(or 15#)), 2×2@(-10%)) (20min) In Week 4, apply target weight increase to Week 3 for 1×1. Then decrease weight by 10% for Drop Sets 2×2. B: Snatch Pull (3×3@Pt.A working weight) (10min) C: Metcon (Time) For time, 30 OHS @80% of 1RM…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Zeus (Time) 3 Rounds For Time: 30 Wall Ball Shots (20/14 lb) 30 Sumo Deadlift High-Pull (75/55 lb) 30 Box Jump (20 in) 30 Push Presses (75/55 lb) 30 calorie Row 30 Push-Ups 10 Back Squats (bodyweight)In honor of U.S. Army Specialist David E.…

Announcements Thursday 12/24 Christmas Eve Special WOD @9am, All the other classes canceled Friday 12/25 Christmas Day Box Closed Thursday 12/31 New Year’s Eve Special WOD @9am, All the other classes canceled Friday 1/1 New Year’s Day Box Closed CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (No Measure) SB GTS…