CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (No Measure) Kickboxing Thursday. Today’s Combo 1-2-3-Double rear body kick – 3-4-Double lead body kick Today’s Kick Spinning Round Skip Round B: Metcon (No Measure) 4 Rounds of 2 Min ON/1 Min Off Round 1 – 1-2-3-Double rear body kick Round 2 –…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD Weightlifting A: Clean and Jerk (1x(3+1)@85%, 1x(3+1)@75%) (15min) In Week 2, work to 85% of your 1RM Clean & Jerk for 1 x 3+1. Then decrease weight by 10% for Drop Set 1 x 3+1. B(: Front Squat (3 sec Pause 2RM, 1×2 @(-10%)) (12min)…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (AMRAP – Reps) EMOM 16 1st Min- 12/10 Cal row 2nd Min- 10 V-up 3rd Min- 50 Double Under 4th Min- 10 Box Jump 24/20″ B: Metcon (No Measure) Bar/Ring MU progression – 1 Muscle up is huge separator in the OPEN, let’s…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: High-Hang Snatch (1×1@(80%+5.5#), 2×2@(-10%)) (15min) In Week 2, apply target weight increase(5.5#) to Week 1 for 1×1. Then decrease weight by 10% for Drop Sets 2×2 B: Back Squat (Tempo 2×60%, 2x(+5#), 2x(+5#), 2x(+5#)) (15min) (3 SEC ECCENTRIC + 1 SEC ISOMETRIC) Metcon C:…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD Do either A-1 or A-2 A-1: 12 Days of Christmas (Time) For time, 1 Sumo Deadlift High-Pull (75/55 lbs) (115/85 for Rx+) 2 Thrusters (75/55 lbs)(115/85 for Rx+) 3 Push Press (75/55 lbs)(115/85 for Rx+) 4 Power Cleans (75/55 lbs)(115/85 for Rx+) 5 Power Snatches…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (No Measure) HSPU Progression Work for 1rep strict HSPU or Other deficit options. (Parralettles, Ring, Deficit with plates)(12min) B: Metcon (Time) Pistol Progression Work on the techniques and try 40 for time in the time cap(13min) C-1: Metcon (Time) For time, 3 Rounds…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Clean and Jerk (1x(3+1)@80%, 1x(3+1)x70%) (18min) In Week 1, work to 80% of your 1RM Clean & Jerk for 1 x 3+1. Then decrease weight by 10% for Drop Set 1 x 3+1 https://youtu.be/ZCpuleTFyLQ B: Metcon (Time) For time, 5 rounds of 15 Thrusters…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Front Squat (With 3second Pause, Find 2RM) (20min) Pause at the bottom of your squat for 3 seconds, then explode up **Target approximately 75% of 1RM FS Metcon Br: Crossfit Games Open 19.2 (Ages 16-54) (AMRAP – Reps) 8 Minute AMRAP + Bonus Time…

CrossFit Juke Joint – CrossFit View Public Whiteboard Weightlifting A: High-Hang Snatch (1×1@80%,Then 2×2@70%) (15min) In Week 1, work to 80% of your 1RM Snatch for 1×1. Then decrease weight by 10% for Drop Sets 2×2. B: Metcon (AMRAP – Reps) From 00:00 to 07:00, Work on Rope Climb Progression and find your appropriate rope…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (AMRAP – Reps) EMOM 20 1st Min – 10/8 Cal Row 2nd Min – 10 WB Shots 10/9ft 20/14# 3rd Min – 10/8 Cal Bike 4th Min – 10 Med Ball Cleans 20/14# B: Metcon (Time) For time, 5 rounds of 40 Double…