CrossFit Juke Joint – CrossFit View Public Whiteboard Weightlifting 2020 Heroic Transference Week2 Clean High Pull+Low Hang Clean & Jerk (4x(1+1)@75%+5.5#) (15min) Front Squat (3×1@88%) (10min) Metcon Metcon (Time) For time, 100m Walking lunges 800m Run 100 Squats(15min)

CrossFit Juke Joint – OWFL View Public Whiteboard Metcon Metcon (Time) For time, 100m Walking lunges 800m Run 100 Squats(15min)

CrossFit Juke Joint – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 30 12 Walking lunges 15 GHD sit-up 15 Hip Extension 5 Muscle upScales: 1MU=2RR+2RD

CrossFit Juke Joint – CrossFit View Public Whiteboard Weightlifting 2020 Heroic Transference Week1 Power Snatch+Low Hang Snatch (4x(1+1)@60%) Execute a Power snatch from the ground then without dropping the bar, do (a)low hang squat snatch(es) from below knee(15min) Power Clean+Push Jerk (4x(2x(1+1))@65% of C&J) (15min) Metcon Metcon (Time) For time, 5 rounds of 5 Deadlift…

CrossFit Juke Joint – OWFL View Public Whiteboard Metcon Metcon (Time) For time, 5 rounds of 5 Deadlift 275/185 25 Sit-ups(12min)

CrossFit Juke Joint – OWFL View Public Whiteboard Metcon Metcon (Time) For time, 75 HSPU at the beginning of each minute, perform 20 DU(18min) Compare to 7/10/18

CrossFit Juke Joint – CrossFit View Public Whiteboard Gymnastics Metcon (No Measure) HSPU progression(10min) Handstand Walk (1RM distance in feet or work on technique) (10min) Metcon Metcon (Time) For time, 75 HSPU at the beginning of each minute, perform 20 DU(18min) Compare to 7/10/18

CrossFit Juke Joint – OWFL View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 13 3 STO 185/125 6 Bar MU 9 Face bar burpee

CrossFit Juke Joint – CrossFit View Public Whiteboard Weightlifting 2020 Heroic Transference Week1 Clean High Pull+Low Hang Clean & Jerk (5x(1+1)@75% of 1RM C&J) (15min) Front Squat (4×1@84%) (10min) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 13 3 STO 185/125 6 Bar MU 9 Face bar burpee

CrossFit Juke Joint – CrossFit View Public Whiteboard Weightlifting 2020 Heroic Transefrence Week1 Snatch ((From the low blocks)5×2@80%) (18min) *Bar height should start somewhere around mid shin Metcon Dallas 5 (5 Rounds for reps) 5 minutes of: Burpees Then, 5 minutes of: 7 deadlifts, 155 lb. 7 box jumps, 24-in. box Then, 5 minutes of:…