CrossFit Juke Joint – CrossFit View Public Whiteboard Metcon 2017 12 Days of Christmas (Time) 1- Clean & Jerk (185/135#) 2- Muscle Ups 3- Box Jumps (24/20) 4- Hang Squat Snatch (95/65#) 5- Bar Facing Burpees 6- Push Press (95/65#) 7- Pistols (Alternating) 8- Toe to Bar 9- Wall Ball (20/14#) 10- C2B Pullups 11-…

CrossFit Juke Joint – CrossFit View Public Whiteboard Weightlifting (30min) Dark Horsemen Wave2 Week4 5 Rounds of Supersets with A,B,C,D and E A: Romanian Deadlift (5×8@185/125) Use clean-grip on Barbell Start by standing tall. Keep a slight bend in your knees Hinge at the hips and lower the bar while pushing your hamstrings back. Maintain…

CrossFit Juke Joint – OWFL View Public Whiteboard Metcon Metcon (AMRAP – Reps) AMRAP 10 20 sit-ups 5 Squat cleans 205/145

CrossFit Juke Joint – OWFL View Public Whiteboard Metcon (5 Rounds for reps) 5 Rounds of 2min Triple-unders 1min of HS-Walk Rest 2min Post reps complete and distance walked for each interval 5foot Hs-Walk=1 rep(25min)

CrossFit Juke Joint – CrossFit View Public Whiteboard Metcon Metcon (No Measure) Triple Under/Double Under Progression(10min) https://youtu.be/AZcHnPEewt4 https://youtu.be/ZH1o2MKhZmI Metcon (No Measure) HS-Walk Progression(8min) Metcon (5 Rounds for reps) 5 Rounds of 2min Triple-unders 1min of HS-Walk Rest 2min Post reps complete and distance walked for each interval 5foot Hs-Walk=1 rep(25min)

CrossFit Juke Joint – CrossFit View Public Whiteboard Weightlifting (30min) Dark Holrsemen Wave2 Week4 5 rounds of supersets with A,B,C,D, and E A: Weighted Pull-ups (5×8 @20/15) B: Split Jerk (3-3-3-3-3 3RM) C: McGill Crunch (5×15) https://youtu.be/DDJIDySQFgU D: Row (5x10cal Row) E: 90 Second Rest (5x90sec Rest) Metcon Metcon (AMRAP – Reps) AMRAP 13 100…

CrossFit Juke Joint – OWFL View Public Whiteboard Metcon Metcon (AMRAP – Reps) AMRAP 13 100 Double Unders 30 Cleans 155/105 30 Supermans

CrossFit Juke Joint – CrossFit View Public Whiteboard Gymnastics Metcon (No Measure) NFT, 3 Rounds of 10 Push up T 10 Cuban press with PVC 60 accumulate seconds Wall facing HS-hold(12min) Cuban Press: https://youtu.be/IYVlunZaoEQ Push up T: https://vimeo.com/130766564 Wall facing HS-hold: https://vimeo.com/151180690 Handstand Walk (Look for 1RM ) (5min) Metcon Metcon (Time) For time, 3…

CrossFit Juke Joint – OWFL View Public Whiteboard Metcon Metcon (Time) For time, 3 rounds of 60 Squats 30 KTE 30 Ring Push-ups(21min)

CrossFit Juke Joint – OWFL View Public Whiteboard Metcon Metcon (AMRAP – Reps) 7 x 2min rounds of 25cal Row/Bike Then, max reps of Deadlift 315/225 No rest between rounds. Total reps of Deadlifts for the score