CrossFit Juke Joint – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Reps) EMOM 16 Min 0,4,8,12 – 10/8 cal row, then HSPU for the rest of the min. Min 1,5,9,13 – 10 Box Jump 24/20″ then HSPU Min 2,6,10,14 – 35 DU then HSPU Min 3,7,11,15 – 1min RestScore: Total reps of HSPU-any missing…

CrossFit Juke Joint – OWFL View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 10 20 WB shots 10/9ft 30/24# 10 Strict pull-upsCompare to 5/7/19 Metcon (Time) For time, Max plank hold(7min)

CrossFit Juke Joint – OWFL View Public Whiteboard Metcon Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest(17min) Compare to 1/10/18

CrossFit Juke Joint – CrossFit View Public Whiteboard Weightlifting Incredible Bulk 2.0 Week1 Clean+Front Squat (4x(1+2)@65%) Full squat clean + Front squat(15min) Split Jerk (4×3@85% of 1RM C&J) (15min) Metcon Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps),…

CrossFit Juke Joint – OWFL View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) “Team Havana” AMRAP 25 as teams of 2 150 DU (50,50,25,25) 50 Push-up (25,25) 15 Power Clean (1,2,3,4,5)

CrossFit Juke Joint – CrossFit View Public Whiteboard Weightlifting Incredible Bulk 2.0 Week1 Snatch grip Push press+ Heaving Snatch Balance (4x(2+2)@65% of 1RM Snatch) 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…

CrossFit Juke Joint – CrossFit View Public Whiteboard Gymnastics Metcon (AMRAP – Reps) EMOM 20 Min 0,4,8,12,16-10 Ring row Min 1,5,9,13,17-8 Ring Dips Min 2,6,10,14,18-6 Strict pullup/chin up Min 3,7,11,15,19-10 Push up Metcon (No Measure) Muscle up Progression(7min) Metcon Metcon (Time) For time, 30 Muscle ups (Ring/Bar)(16min) Scaling: 60 Pull-ups for time

CrossFit Juke Joint – OWFL View Public Whiteboard Gymnastics Metcon (No Measure) Muscle up Progression(7min) Metcon (AMRAP – Reps) EMOM 20 Min 0,4,8,12,16-10 Ring row Min 1,5,9,13,17-8 Ring Dips Min 2,6,10,14,18-6 Strict pullup/chin up Min 3,7,11,15,19-10 Push up

CrossFit Juke Joint – CrossFit View Public Whiteboard Metcon Metcon (Time) 5 rounds for time of:
 Max calorie row in 60 seconds
 50-lb./35lb Turkish get-ups Complete a total of 40 reps (or calories) in each round. For example, if you row 25 calories, complete 15 Turkish get-ups for that round. If you row 30 calories,…

CrossFit Juke Joint – OWFL View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 24 1 Ring MU 6ft HS-walk 4 TTB 4 KTE 6 HSPU 1 Bar MU