CrossFit Juke Joint – CrossFit View Public Whiteboard Weightlifting Incredible Bulk 2.0 Week4 Clean+Front Squat (4x(1+2)@65%+33#) Full squat clean + Front squat(15min) Split Jerk (3×1@85%+16.5#) (15min) Metcon Metcon (AMRAP – Reps) AMRAP 9 1-2-3-4-5… Power Snatch 95/65 Burpee 1 Muscle up before each round

CrossFit Juke Joint – OWFL View Public Whiteboard Metcon Metcon (AMRAP – Reps) AMRAP 9 1-2-3-4-5… Power Snatch 95/65 Burpee 1 Muscle up before each round

CrossFit Juke Joint – CrossFit View Public Whiteboard Weightlifting Snatch grip Push press+ Heaving Snatch Balance (1x(1+1)@65%+33#) From the rack • Start in Snatch Grip BTN • Slow dip and drive the bar up • Rotate shoulders and lock out elbows • Heaving Snatch Balance • Dip and drive • Moving your feet and locking…

CrossFit Juke Joint – OWFL View Public Whiteboard Metcon McGhee (AMRAP – Rounds and Reps) 30-Minute AMRAP of: 5 Deadlifts, 275# 13 Push-ups 9 Box Jumps, 24″In honor of Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 in central Iraq.To learn more about McGhee click hereDL:275/195 Box Jump:24/20″

CrossFit Juke Joint – CrossFit View Public Whiteboard Gymnastics Metcon (AMRAP – Reps) EMOM 12 1st min- 10 T2R 2nd Min- 4 MUT 3rd Min- 8 Ring DipsScale1. Muscle-Up Transition on Low Rings with Feet on Floor: https://youtu.be/53ITed8BwDY Scale2. Muscle-Up Transition on Low Rings with Feet On Box: https://youtu.be/dtnwemhWoek Scale3. Muscle up Transition on Low…

CrossFit Juke Joint – OWFL View Public Whiteboard Gymnastics Metcon (No Measure) EMOM 12 1st min- 10 HS-Kick 2nd min- 4 Strict HSPU 3rd min- 6-12ft HS-walk or 45sec HS-Hold Metcon Metcon (AMRAP – Rounds and Reps) AMRAP10 4 HSPU 8 KB Swings 2/1.5 pood 12 Sit-up (GHD is optional)

Announcements We are canceling regular classes on Saturday 2/22/20 for CFJJ family Hike with dogs. Come out with your dog to Devil’s Canyon trailhead by 9am to join us! CrossFit Juke Joint – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Reps) EMOM 16 1st Min- 14/12 Cal row 2nd Min- 10 KB Swings 1.5/1pood…

Announcements We are canceling regular classes on Saturday 2/22/20 for CFJJ family Hike with dogs. Come out with your dog to Devil’s Canyon trailhead by 9am to join us! CrossFit Juke Joint – OWFL View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20 400m Run 40 WB Shots 10/9ft 20/14#

Announcements We are canceling regular classes on Saturday 2/22/20 for CFJJ family Hike with dogs. Come out with your dog to Devil’s Canyon trailhead by 9am to join us! CrossFit Juke Joint – CrossFit View Public Whiteboard Weightlifting Incredible Bulk 2.0 Week3 Spitz Snatch (5×2@50%+11#) Ideal is to complete a full muscle snatch and then…

Announcements We are canceling regular classes on Saturday 2/22/20 for CFJJ family Hike with dogs. Come out with your dog to Devil’s Canyon trailhead by 9am to join us! CrossFit Juke Joint – OWFL View Public Whiteboard Metcon Metcon (Time) For time, 21-15-9 reps of Clean & Jerk 135/95 Pull-up(16min) Compare to 9/19/17