CrossFit Juke Joint – CrossFit View Public Whiteboard HOME WOD A: 3-Position Snatch (EMOM7 1×3-position snatch@115/85) High Hang snatch Mid Thigh Snatch Full snatchHeavier than last week If you don’t have bar and weight, do 15 times of 3 position snatch with a broomstick. https://youtu.be/eIGnKnfmG-c B: Front Squat (10,9,8,7…1 reps front squat with a weight.)…

CrossFit Juke Joint – CrossFit View Public Whiteboard HOME WOD Metcon (AMRAP – Rounds) For time, 7 rounds of 10 WB shots 10/9ft 20/14# or Water Jug thrusters with a pair of 1 Gallon water jugs 10 Pull-up or 10 Hollow-Superman-Hollow(16min) Water jug thruster: https://youtu.be/rnIQxLs-DK8 Hollow-Superman-Hollow: https://youtu.be/GSnhA8vz2MY 1 Gallon Water jug B: Metcon (AMRAP –…

CrossFit Juke Joint – CrossFit View Public Whiteboard Weightlifting Clean and Jerk (1RM) (25min) https://youtu.be/oPLsZACFijU Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15 8 Ring Dips or 12 Chair Dips 10 Box Jump or Stair Jump or Tuck Jump 12 OH-Walking Lunge 95/65 or 12 Single arm Walking lunges with DB 50/35, KB 1.5/1pood,…

CrossFit Juke Joint – CrossFit View Public Whiteboard Weightlifting Snatch (Work up to a heavy single ) (15min) https://youtu.be/0qYMtJXR0LQ Metcon (Weight) EMOM 6 1 Snatch @88% of 1RM Snatch HOME WOD Metcon (Time) For time, 5 rounds of 500m Row or 400m Run or 0.7mile Bike 7 Thrusters 135/95 or (DB50/35s)(21min) Barbell Thruster: https://youtu.be/L219ltL15zk DB…

CrossFit Juke Joint – CrossFit View Public Whiteboard HOME WOD A: Metcon (No Measure) EMOM 12 Even min- 8 HS-kicks Odd min- 40 sec HS-Walk for distance (in ft) or 40sec plank hold B: Metcon (AMRAP – Reps) Tabata Air squat Then, AMRAP 4 Muscle Up (Ring or Bar) or Wall Walk Tabata score=The least…

CrossFit Juke Joint – CrossFit View Public Whiteboard HOME WOD Deck of Cards (Time) Draw cards from a standard 52-card deck plus 2 Jokers. Each card drawn determines which exercise to do and the number of reps. Suit determines the exercise: Hearts = Push-Ups Diamonds = Sit-Ups Clubs = Air Squats Spades = Box jumps…

CrossFit Juke Joint – CrossFit View Public Whiteboard HOME WOD Pt.A: Metcon (AMRAP – Reps) On a 14min running clock, from min 0 – min 6, add 1 more rep each min. From min 7 to min 13, do 1 less rep each min. Min 0- 6 burpee Min 1- 7 burpee . . Min…

CrossFit Juke Joint – CrossFit View Public Whiteboard Weightlifting Metcon (Weight) EMOM 14 With a 115/85 barbell Even Min: 1 Power Snatch+ 1Low Hang Squat snatch Odd Min: 2 x(1Power clean+1Push Jerk) HOME WOD Metcon (AMRAP – Rounds and Reps) AMRAP 21 10m Seal walk 10m Backward Bearcrawl (1-4)Pyramid ladder push up 10 HS-Kick Then…

CrossFit Juke Joint – CrossFit View Public Whiteboard Weightlifting 3-Position Snatch (10×1@95/65) High Hang snatch Mid Thigh Snatch Full snatch60-90sec break between round https://youtu.be/LCmzAJAubDo HOME WOD Metcon (Time) For time, 5 rounds of 5 OHS 135/95 10 TTB (or 20 Sit-up) 15 DB Hang Squat clean 50/35 (or 135/95) 20 DU(26min) For OHS, If you…

CrossFit Juke Joint – CrossFit View Public Whiteboard HOME WOD Metcon (No Measure) EMOM 16 1st Min- 8 Thoracic Extension Rotations (4 each side) 2nd Min- 10 HS-Kick 3rd Min- 15 second L-sit hold https://youtu.be/PWuBjrN-knY 4th Min- 8 Body bridges with head on the ground Metcon (AMRAP – Rounds and Reps) AMRAP 10 10 Box…