CrossFit Juke Joint – CrossFit View Public Whiteboard Metcon Metcon (Time) 42-30-18 reps for time of: WB shots 10ft/9ft 20/14# SDHP 75/55 Box Jump 20″ Push press 75/55(40min)

CrossFit Juke Joint – CrossFit View Public Whiteboard Weightlifting (30min) Dark Horsemen Wave3 Week8 4 rounds of supersets with A,B,C,D, and E A: Good Mornings (4×12@95/65) B: Front Squat (5-5-5-5 (5RM)) C: Bandy Twisty Things (4×12 (6 on each side)) https://youtu.be/kATJWiwsL7A (03:08) D: Mountain climber (4×20) E: 90 Second Rest (4x90sec rest) Metcon Metcon (AMRAP…

CrossFit Juke Joint – OWFL View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 10 50 DU 10 Back squat 135/95

CrossFit Juke Joint – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20 3 Wall Climbs 10 Up-downs 5 Parallette passthrough (forward+backward=1) 10 Grasshoppers (right+left=1)

CrossFit Juke Joint – OWFL View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20 3 Wall Climbs 10 Up-downs 5 Parallette passthrough (forward+backward=1) 10 Grasshoppers (right+left=1)

CrossFit Juke Joint – CrossFit View Public Whiteboard Weightlifting (30min) Dark Horsemen Wave3 Week8 4 rounds of supersets with A,B,C,D, and E A: Pendlay Row (4×12@115/85) https://youtu.be/h4nkoayPFWw B: Clean & Press (5-5-5-5 (5RM)) C: Hanging Leg raises (4×10) https://youtu.be/KBLz0IkKAX0 D: Man Maker (4×10@no weight) https://youtu.be/iMNnvhg1JcM E: 90 Second Rest (4x90sec rest) Metcon Metcon (AMRAP –…

CrossFit Juke Joint – OWFL View Public Whiteboard Metcon Metcon (AMRAP – Reps) AMRAP 21 3-6-9-12-15-18-21….reps of : WB shots 10/9ft 20/14# Power clean 95/65 HSPU

CrossFit Juke Joint – OWFL View Public Whiteboard Metcon Metcon (AMRAP – Reps) AMRAP 10 5 Thrusters 95/65 5 C2B pull-up 10 Thruster 10 C2B 15 Thrusters 15 C2B 20 Thrusters 20 C2B … *adding 5 reps to each exercise each round

CrossFit Juke Joint – CrossFit View Public Whiteboard Weightlifting A: Snatch (Work up to a heavy single) (15min) B: Metcon (Weight) EMOM 7 1 Stage pull snatch@60% of part. A(7min) https://youtu.be/gVOKm3O5nfI Metcon Metcon (AMRAP – Reps) AMRAP 10 5 Thrusters 95/65 5 C2B pull-up 10 Thruster 10 C2B 15 Thrusters 15 C2B 20 Thrusters 20…

CrossFit Juke Joint – OWFL View Public Whiteboard Metcon Metcon (AMRAP – Reps) 5 rounds for reps of: 2min of burpee box jumps 36/30″ Rest 1min(14min)