CrossFit Juke Joint – CrossFit View Public Whiteboard Gymnastics Pull-ups (Max 1 round unbroken reps. ) (10min) https://youtu.be/uWPIRi-sasM Metcon Metcon (AMRAP – Reps) AMRAP 7 5 SDHP 115/85 5 Strict HSPUCompare to 11/21/17

CrossFit Juke Joint – OWFL View Public Whiteboard Gymnastics Pull-ups (Max 1 round unbroken reps. ) (10min) https://youtu.be/uWPIRi-sasM Metcon Metcon (AMRAP – Reps) AMRAP 7 5 SDHP 115/85 5 Strict HSPUCompare to 11/21/17

CrossFit Juke Joint – CrossFit View Public Whiteboard Weightlifting Metcon (Weight) EMOM 11 1 Full squat snatch Start with 95/65. 115/85, or 135/95 then add 5# each round. There’s limit of 3 times on the number of attempts each round. If you fail, you can’t add the weight next round. Post the last round’s weight…

CrossFit Juke Joint – CrossFit View Public Whiteboard Metcon Max Height Box Jump (Distance) Max Height Box Jump(8min) Max Broad Jump (Distance) (8min) Max Double-Unders (AMRAP – Reps) Max set of Unbroken Double-Unders(8min) Metcon (Time) For time 50-40-30-20-100 reps of KB Swing 1.5/1pood Abmat Sit-up(17min) Compare to 5/28/19

CrossFit Juke Joint – OWFL View Public Whiteboard Metcon Max Height Box Jump (Distance) Max Height Box Jump(8min) Max Double-Unders (AMRAP – Reps) Max set of Unbroken Double-Unders(8min) Metcon (Time) For time 50-40-30-20-100 reps of KB Swing 1.5/1pood Abmat Sit-up(17min) Compare to 5/28/19

CrossFit Juke Joint – CrossFit View Public Whiteboard Metcon Metcon (Time) For time, 15 SQ cleans 155/105 30 TTB 30 Box jump 24/20″ 15 Muscle up 30 DB Single arm push press/Jerk 50/35 15 Thrusters 135/95 30 Pull-ups 30 Burpees 300ft OH Walking lunges 45/25# plate(38min)

CrossFit Juke Joint – CrossFit View Public Whiteboard Weightlifting Incredible Bulk 2.0 Week4 Spitz Snatch (5×2@50%+16.5#) Ideal is to complete a full muscle snatch and then go right into an overhead squat with no pause in between the 2 movements.(15min) Back Squat (With a 2sec pause 3×2@70%+16.5#) (15min) Metcon Metcon (Time) For time, 10 rounds…

CrossFit Juke Joint – OWFL View Public Whiteboard Metcon Metcon (Time) For time, 10 rounds of 5 Power clean 155/105 10 Walking lunges(14min) Compare to 1/28/19

CrossFit Juke Joint – OWFL View Public Whiteboard Metcon Metcon (Weight) Max Weighted Push up Find 1RM weighted Push up(15min) https://youtu.be/LE41CLYpsG8 Metcon (AMRAP – Rounds and Reps) AMRAP 15 10 KB swings 2/1.5 pood 10 Box Jump 24/20″ 10 Ring dipsCompare to 7/31/18

CrossFit Juke Joint – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Reps) EMOM 12 1st min- 8 KTE 2nd min- 12/10 cal row Metcon (Weight) Max Weighted Push up Find 1RM weighted Push up(15min) https://youtu.be/LE41CLYpsG8 Metcon (AMRAP – Rounds and Reps) AMRAP 15 10 KB swings 2/1.5 pood 10 Box Jump 24/20″ 10 Ring…