CrossFit Juke Joint – CrossFit View Public Whiteboard Weightlifting (30min) Dark Horsemen Wave3 Week9 6 rounds of supersets with A,B,C,D, and E A: Good Mornings (6×5@135/95) B: Front Squat (1-1-1-1-1-1 (1RM)) C: Bandy Twisty Things (6×12 (6 on each side)) https://youtu.be/kATJWiwsL7A (03:08) D: Mountain climber (6×20) E: 90 Second Rest (6x90sec rest) Metcon Metcon (Time)…

CrossFit Juke Joint – OWFL View Public Whiteboard Metcon Metcon (Time) For time, 21-15-9 reps of Single arm DB snatch 50/35 Bar MU(14min) 1Bar MU=2KTE

CrossFit Juke Joint – OWFL View Public Whiteboard Metcon Metcon (5 Rounds for time) For time, 5 rounds each for time of Row 750m 3 min rest(40min)

CrossFit Juke Joint – CrossFit View Public Whiteboard Metcon Metcon (5 Rounds for time) For time, 5 rounds each for time of Row 750m 3 min rest(40min)

CrossFit Juke Joint – CrossFit View Public Whiteboard Weightlifting (30min) Dark Horsemen Wave3 Week9 6 rounds of supersets with A,B,C,D, and E A: Pendlay Row (6×5@155/105) https://youtu.be/h4nkoayPFWw B: Clean & Press (1-1-1-1-1-1(1RM)) C: Hanging Leg raises (6×8) https://youtu.be/KBLz0IkKAX0 D: Man Maker (6×6@no weight) https://youtu.be/iMNnvhg1JcM E: 90 Second Rest (4x90sec rest) Metcon Metcon (Time) For time,…

CrossFit Juke Joint – OWFL View Public Whiteboard Metcon Metcon (Time) For time, 3 rounds of 15 HSPU 15 Burpee 15 Ring dips(11min)

CrossFit Juke Joint – CrossFit View Public Whiteboard Metcon Metcon (Time) For time, 40-30-20-10 reps for time of TTB WB shots 10/9ft 20/14# Rest 5min then, 40-30-20-10 reps for time of Hip extensions WB shots 10/9ft 20/14#(40min) **25#/15# plate hold if you do hip extensions on GHD (RX+)

CrossFit Juke Joint – OWFL View Public Whiteboard Metcon Metcon (Time) For time, 40-30-20-10 reps for time of TTB WB shots 10/9ft 20/14# Rest 5min then, 40-30-20-10 reps for time of Hip extensions WB shots 10/9ft 20/14#(40min) **25#/15# plate hold if you do hip extensions on GHD (RX+)

CrossFit Juke Joint – CrossFit View Public Whiteboard Weightlifting (30min) Dark Horsemen Wave3 Week9 5 rounds of Supersets with A,B,C,D, and E A: Weighted Step-ups (5×8@95/65) B: Deadlift (Deficit 3/2″(35#/25# plate) 3-3-3-3-3 (3RM)) C: Barbell Rollout (5×9) https://youtu.be/s_elM3ciI8g D: Box Jumps (5×10@24/20″) E: 90 Second Rest (5x90sec) Metcon Metcon (Time) For time, 10 rounds of…

CrossFit Juke Joint – OWFL View Public Whiteboard Metcon Metcon (Time) For time, 10 rounds of 1 power snatch 165/115 3 OHS 165/115(11min) Scaling options 135/95 95/65 55/35