CrossFit Juke Joint – CrossFit View Public Whiteboard Weightlifting Incredible Bulk 2.0 Week2 Spitz Snatch (5×2@50%+5.5#) 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 (3×3@70%+5.5#) (15min) Metcon Metcon (Time) For time, 10 rounds of 9 Thruster 125/85…

CrossFit Juke Joint – OWFL View Public Whiteboard Metcon Metcon (AMRAP – Reps) AMRAP 9 6 Pistols alternating leg 9 Burpee Box Jump over 24/20″ 12 Shoulder press 75/55

CrossFit Juke Joint – CrossFit View Public Whiteboard Weightlifting Incredible bulk 2.0 Week2 Clean+Front Squat (4x(1+2)@65%+11#) Full squat clean + Front squat(15min) Split Jerk (3×3@85%+5.5#) (15min) Metcon Metcon (AMRAP – Reps) AMRAP 9 6 Pistols alternating leg 9 Burpee Box Jump over 24/20″ 12 Shoulder press 75/55

CrossFit Juke Joint – OWFL View Public Whiteboard Metcon Metcon (Time) For time, 4 rounds of 25 C2B pull-up 5 Cleans 245/170(28min) Scaling: (INT) pull-ups and 155/105 (BEG) 15 Ring rows and 95/65

CrossFit Juke Joint – CrossFit View Public Whiteboard Weightlifting Incredible Bulk 2.0 Week2 Snatch grip Push press+ Heaving Snatch Balance (4x(2+1)@65%+11#) 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 Metcon (AMRAP – Reps) EMOM 24 1st Min-12/10 cal row 2nd Min-10 Burpee 3rd Min-12 Box Jump 24/20″ 4th Min-10 WB Shots 10/9ft 20/14# Metcon (Time) For time, 3 rounds of 100ft Walking lunges 50 squats 25 Back extensions (Superman)(14min)

CrossFit Juke Joint – OWFL View Public Whiteboard Metcon Metcon (AMRAP – Reps) EMOM 24 1st Min-12/10 cal row 2nd Min-10 Burpee 3rd Min-12 Box Jump 24/20″ 4th Min-10 WB Shots 10/9ft 20/14#

CrossFit Juke Joint – CrossFit View Public Whiteboard Strongman Sandbag Ground To Shoulder (Find 1RM) https://youtu.be/83zc7PQ9jBs(10min) Metcon Metcon (Time) 5 Rounds for time, 400m Run 7x(1 SB GTS 150/100+1 Burpee Box jump over 24/20″)(35min)

CrossFit Juke Joint – CrossFit View Public Whiteboard Weightlifting Incredible Bulk 2.0 Week1 Spitz Snatch (5×2@50%) 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 (4×5@70%) (15min) Metcon Metcon (Time) For time, 3 rounds of 15 DB thrusters…

CrossFit Juke Joint – OWFL View Public Whiteboard Metcon Metcon (Time) For time, 3 rounds of 15 DB thrusters 50/35 30 Weighted situp 50/35(13min)