CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD Weightlifting (30min) 4 Horsemen Wave1 Week1 3 sets of supersets with 1,2,3,4, and 5 Squat Light 1: Box Hamstring Curl (3×15) https://youtu.be/t5htLdxEKx0 2: Back Squat (70%x(9+), 65%x(11+), 60%x(13+)) 3: Back Extension (3×10) https://youtu.be/xMyFXMZ6Ch0 4: Burpee (3×15) 5: 90 Second Rest (3x90sec rest) Metcon A: Isabel…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (No Measure) NFT 3 rounds of 10 Parrellette Shoot Through https://youtu.be/h0o_wvy_u3Y 15 second Knee Tuck hold 10 Pike stance(Tucked Knee) lift 10 L-sit kick(20min) B: Metcon (Time) For time: 
30 Handstand push-ups 
40 Pull-ups 
50 Kettlebell swings, 1.5/1 poods
 60 Sit-ups 
70 Burpees(23min)…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD Weightlifting 4 Horsemen Wave1 Week1 Shoulder Press Medium 3 set of supersets with 1,2,3,4, and 5 (30min) 1: Pendlay Row (3×15@95/65) 2: Shoulder Press (75%x(7+) / 70%x(9+) / 65%x(11+)) 3: GHD Situp (3×10) 4: Bike (3×15/12 cal) 5: 90 Second Rest (3×90 sec rest) Metcon…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD Weightlifting (30min) 4Horsemen Wave1 Week1 Superset 3 sets with 1,2,3,4 and 5. 1: American KB Swing (3×20@53/35) 2: Deadlift (80%x(5+) / 75%x(7+) / 70%x(9+)) Post 80% weight and the reps 3: Barbell Rollout (3×10) https://youtu.be/s_elM3ciI8g 4: Row (15/12 Cal row) 5: 90 Second Rest (3x90sec…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (No Measure) Free Handstand hold progression/HSPU progression(10min) B: Metcon (No Measure) EMOM 16 1st Min- 6ft-12ft HS-Walk 2nd Min – 10 Back Extension on GHD 3rd Min – 10 Hip Extension On GhD 4th Min – 6 Strict HSPUFor quality of movements C:…

CrossFit Juke Joint – CrossFit We canceled all the regular classes for CFJJ Hike with DOGs at Rustlers Loop trail. Come meet us at the trailhead at 9am! View Public Whiteboard

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Deadlift (Find 1RM) (20min) B: Metcon (Time) 27-21-15-9 reps for time of:
 95/65-lb. squat cleans
 Ring dips(21min) HOME WOD a: Metcon (AMRAP – Reps) EMOM 30 1st min – 10 Air squat + Hold Wall sit until clock reaches :45 2nd min – 10…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (No Measure) – (R) Round- (L) Round – One-two-Slip-Four-Three-(R) Round – Skip back/forward + round kick B: Metcon (No Measure) 4 rounds of 2mins ON/1min OFF 1st & 3rd Round – One-Two-Slip-Four-Three-(R)Round kick 2nd Round – 1-12-123-1234 4rd Round – Pyramid Round Kick…

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Clean and Jerk (Find 1RM) (25min) B: Metcon (Time) For time, 3 rounds of 400m run 15 Squat snatch 75/55 9 HSPU(16min) Compare to 4/11/18, 1/30/19 HOME WOD a: Metcon (Time) When the clock starts, perform…… METCON Three rounds for time of: 50 Double-Unders…

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 3rd Min- 10 Box Jump 4th Min- 10 Burpee B: Metcon (No Measure) Bar Muscle up progression https://youtu.be/gaA5Ey5Few0(10min) C: Metcon (AMRAP – Reps) AMRAP 7 3-6-9-12-15-18-21-24…reps of Pull…