CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD Weightlifting (30min) 4Horsemen Wave1 Week3 Shoulder Press 3 supersets with 1,2,3,4 and 5 BRUTAL 1: T-bar Row (3×8@185/125) https://youtu.be/ExL0-gJcUbs Tbar row info @7:54 2: Shoulder Press (85%x(4+)/80%x(5+)/75%x(7+)) 3: Back Extension (3×10) https://youtu.be/xMyFXMZ6Ch0 4: Double Under (3×75 Double under/3×100 singles) 5: 90 Second Rest (3x90sec rest)…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (No Measure) Pull up/Muscle up Progression Make your Pull-ups/Muscle up better, more efficient or work toward one rx rep(10min) B: Metcon (No Measure) EMOM 16 Min 1- 2 Muscle up/1 Muscle up/3 Pull-ups/1 Pull-up Min 2 – 10 Banded Bar levers with 10second…

CrossFit Juke Joint – CrossFit View Public Whiteboard HOME WOD Weightlifting (30min) 4Horsemen Wave1 Week3 Deadlift 3 Supersets of 1.2.3.4. and 5 LIGHT 1: KB Snatch (3×16 1.5/1 pood (green/yellow)) (8 reps each L/R) 2: Deadlift (70%x(9+)/65%x(11+)/60%x(13+)) 3: GHD Situp (3×10) 4: Box Jumps (3×15) 5: 90 Second Rest (3x90sec rest) Metcon A: Metcon (AMRAP…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Arnie (Time) For Time: With a single 2 pood kettlebell: 21 Turkish get-ups, Right arm 50 Swings 21 Overhead squats, Left arm 50 Swings 21 Overhead squats, Right arm 50 Swings 21 Turkish get-ups, Left armIn honor of Los Angeles County Fire Fighter Specialist…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD Weightlifting (30min) 4Horsemen Wave1 Week2 Back Squat 3 Sets of Supersets with 1,2,3,4, and 5 BRUTAL 1: Romanian Deadlift (3×8@185/125) Use clean-grip on Barbell Start by standing tall. Keep a slight bend in your knees Hinge at the hips and lower the bar while pushing…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (No Measure) – Jump Round kicks – 1-2-Slip-4-3-4 – Slip – 2 – 3 – (R) Body Kick – 3-4-3-Slip-3-(R) Body Kick B: Metcon (No Measure) 4 Rounds of 2 minute ON/1 minute Rest Round 1 – Slip-2-3-(R) Body Kick Round 2 3-4-3-Slip-3-(R)…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD Weightlifting (30min) 4Horsemen Wave1 Week2 Shoulder Press Heavy Supersets of 3 with 1,2,3,4, and 5 1: Strict Pull-ups (Wide grip 3×10) 2: Shoulder Press (80%x(5+)/75%x(7+)/70%x(9+)) 3: Plank (3x60second hold) 4: Burpee (3×15 Burpees) 5: 90 Second Rest (3x90sec rest) Metcon A: Metcon (Time) For time…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD Weightlifting (30min) 4Horsemen Wave1 Week2 Deadlift MEDIUM 3 Supersets of 1,2,3,4, and 5 1: Box Jumps (3×12 Tall Box Jump 20/16″) https://youtu.be/5_ABYEP7Bqw 2: Deadlift (75%x(7+)/70%x(9+)/65%x(11+)) 3: Hanging Leg raises (3×10) https://youtu.be/KBLz0IkKAX0 4: Bike (15/12cal Bike) 5: 90 Second Rest (3x90sec rest) Metcon A: Metcon (AMRAP…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (No Measure) Double Under/Triple Under Progression(15min) B: Ghost (3 Rounds for reps) 6 rounds of: 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute rest *Try for as many reps as possible of EACH exercise, not just total…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (No Measure) 1. One-Slip-Three-Four-Upper 2. One-One-Two-Rear Back fist 3. Skip Side Kick 4. Jump Side Kick B: Metcon (No Measure) 4 rounds of 2min on 1min off Round 1 One-Slip-Three-Four-Upper Round 2 One-One-Two-Rear back fist Round 3 Skip Side (Wall to Wave Master)…