CrossFit Juke Joint – CrossFit View Public Whiteboard Weightlifting Do this part only if you have a barbell and weights, if you don’t have them, Just do the Home WOD Clean (Low Hang squat clean 1×3@80%-100% of C&J) (25min) HOME WOD Metcon (Time) For time, 10 rounds of 15 Deadlift 135/95 15 Push-ups(14min) If you…

CrossFit Juke Joint – CrossFit View Public Whiteboard Metcon Metcon (Time) For time Run Lunch Loop 6.4miles or any 5-6 mile trail with uphills and downhills.

CrossFit Juke Joint – OWFL View Public Whiteboard Metcon Metcon (Time) “Dee” For time, 4 rounds of 40 Air squats 30 Hand release push ups 20 Burpee 400m Run(36min) If you can’t run, 500m row

CrossFit Juke Joint – CrossFit View Public Whiteboard HOME WOD Metcon (Time) “Dee” For time, 4 rounds of 40 Air squats 30 Hand release push ups 20 Burpee 400m Run(36min) If you can’t run, 500m row

CrossFit Juke Joint – OWFL View Public Whiteboard Metcon Max Double-Unders (AMRAP – Reps) Max set of Unbroken Double-Unders(5min) CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps) 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55#

CrossFit Juke Joint – CrossFit View Public Whiteboard Weightlifting 2020 Heroic Transference Week2 Power Snatch+Low Hang Snatch (4x(1+1)@60%+5.5#) Execute a Power snatch from the ground then without dropping the bar, do (a)low hang squat snatch(es) from below knee(18min) Metcon Max Double-Unders (AMRAP – Reps) Max set of Unbroken Double-Unders(5min) CrossFit Games Open 11.1 and 14.1…

CrossFit Juke Joint – CrossFit View Public Whiteboard Weightlifting 2020 Heroic Tramsference Week2 Power Clean+Push Jerk (4×2@65%+5.5#) (15min) Metcon Metcon (Time) For time:
 60 single-leg squats, alternating
 50 wall-ball shots, 20/14-lb. ball
 40 box jumps, 24/20-in. box
 30 deadlifts, 185/125 lb.
 20 power cleans, 185/125 lb.
 10 front squats, 185/125 lb.(21min) HOME WOD Metcon (AMRAP…

CrossFit Juke Joint – OWFL View Public Whiteboard Metcon Metcon (Time) For time:
 60 single-leg squats, alternating
 50 wall-ball shots, 20/14-lb. ball
 40 box jumps, 24/20-in. box
 30 deadlifts, 185/125 lb.
 20 power cleans, 185/125 lb.
 10 front squats, 185/125 lb.(21min)

CrossFit Juke Joint – CrossFit View Public Whiteboard Weightlifting 2020 Heroic Transference Week2 Snatch ((From low blocks)4×2@80%+5.5#) (18min) * Bar starts from showhere around the mid shin Metcon Metcon (Time) For time, 5 rounds of 225-lb/155-lb. deadlifts, 10 reps
75-lb. /55-lb snatches, 10 reps
 10 handstand push-ups
 75-lb. snatches, 10 reps(30min) HOME WOD Michael (Time) 3…

CrossFit Juke Joint – OWFL View Public Whiteboard Metcon Metcon (Time) For time, 5 rounds of 225-lb/155-lb. deadlifts, 10 reps
75-lb. /55-lb snatches, 10 reps
 10 handstand push-ups
 75-lb. snatches, 10 reps(30min)