CrossFit Juke Joint – OWFL View Public Whiteboard Gymnastics Metcon (No Measure) Pistol Progression(8min) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 11 50 DU 10 Power Snatch 75/55 20 Pistols Alternate legs

CrossFit Juke Joint – CrossFit View Public Whiteboard Weightlifting Incredilble Bulk 2.0 Week3 Snatch grip Push press+ Heaving Snatch Balance (3x(1+1)@65%+22#) 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…

CrossFit Juke Joint – CrossFit View Public Whiteboard Metcon (Time) “CFJJ 4th Year Anniversary WOD” For time, 4 rounds of 2 SB GTS 150/100 18cal Row 20 T2B 16 HSPU(30min)

CrossFit Juke Joint – OWFL View Public Whiteboard Metcon (Time) “CFJJ 4th Year Anniversary WOD” For time, 4 rounds of 2 SB GTS 150/100 18cal Row 20 T2B 16 HSPU(30min)

CrossFit Juke Joint – CrossFit View Public Whiteboard Weightlifting Incredible Bulk 2.0 Week3 Clean+Front Squat (4x(1+2)@65%+22#) Full squat clean + Front squat(15min) Split Jerk (4×2@85%+11#) (15min) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 13 5 Thrusters 95/65 7 Hang power clean 95/65 10 SDHP 95/65

CrossFit Juke Joint – OWFL View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 13 5 Thrusters 95/65 7 Hang power clean 95/65 10 SDHP 95/65

CrossFit Juke Joint – CrossFit View Public Whiteboard Weightlifting Clean (Work up to a heavy single) (10min) Metcon Metcon (Time) As teams of 2 30 Synchronized WB shots 10/9ft 20/14# 30 Snatch 95/65 30 Synchronized WB shots 20 Snatches 115/85 30 Synchronized WB shots 10 Snatches 135/95 30 Synchronized WB shots 30 Cleans 135/95 30…

CrossFit Juke Joint – CrossFit View Public Whiteboard Gymnastics Metcon (No Measure) EMOM 12 1st Min- 30sec HS-hold 2nd Min- 15 Banded Bar levers 3rd Min- 50sec Wall chair 4th Min- 10 Compression in pike stance Metcon (No Measure) HSPU Progression(7min) Metcon Ledesma (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Parallette Handstand Push-ups…

CrossFit Juke Joint – OWFL View Public Whiteboard Metcon Ledesma (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Parallette Handstand Push-ups 10 Toes-Through-Rings 15 Med Ball Cleans, 20#In honor of Narcotics Detective and Special Assignment Unit Operator Carlos Ledesma, 34, of the Chandler Police Department, was shot and killed by drug dealers on July…

CrossFit Juke Joint – OWFL View Public Whiteboard Metcon Metcon (Time) For time, 10 rounds of 9 Thruster 125/85 35 DU(14min)