CrossFit Juke Joint – CrossFit View Public Whiteboard Weightlifting Dark Horsemen Wave1 Week2 (30min) Superset 6rounds of A,B,C,D, and E A: Hack Squat (6×5@225/155) https://youtu.be/EdtaJRBqwes B: Sumo Deadlift (1-1-1-1-1-1(1RM)) C: Side Plank (6x40sec (20sec on each)) D: Double Under (6×30 reps) E: 90 Second Rest (6x90sec rest) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP…

CrossFit Juke Joint – CrossFit View Public Whiteboard Weightlifting Metcon (Weight) EMOM 8 2 Power Cleans Increase load each round(13min) 5 minutes to warmup then 2 power cleans each minute. move directly into EMOM after warmup. Post the heaviest load for the score Metcon Cora (Time) For time 21-18-15-12-9-6-3 reps of Sit up Box Jump…

CrossFit Juke Joint – OWFL View Public Whiteboard Metcon Metcon (AMRAP – Reps) In front of a clock set for 12 minutes:
 1 minute of 115-lb./85-lb power snatches
 1 minute of (GHD )sit-ups
 2 minutes of 115-lb./85-lb power snatches 
2 minutes of (GHD )sit-ups
 3 minutes of 115-lb./85-lb. power snatches
 3 minutes of (GHD) sit-ups

CrossFit Juke Joint – CrossFit View Public Whiteboard Weightlifting (30min) Dark horsemen Wave1 Week1 Superset 5 rounds of A,B,C,D and E A: Glute-Ham Raises (5×8 GHR ) https://youtu.be/w_7UaXfsbaw B: Back Squat (Box Squat 3-3-3-3-3 (3RM)) https://youtu.be/p3tPpz1rmSs C: Leg raises (5×12 ) D: American KB Swing (5×10) E: 90 Second Rest (5×90) Metcon Metcon (AMRAP –…

CrossFit Juke Joint – CrossFit View Public Whiteboard Metcon Metcon (Time) For time: 
50 Wall ball shots, 10/9ft 20/14pound ball 
25 Toes-to-bar
 40 Wall ball shots, 10/9ft 20/14pound ball 20 Toes-to-bar
 30 Wall ball shots, 10/9ft 20/14pound ball 15 Toes-to-bar
 20 Wall ball shots, 10/9ft 20/14pound ball 10 Toes-to-bar
 10 Wall ball shots,10/9ft 20/14pound ball…

CrossFit Juke Joint – OWFL View Public Whiteboard Metcon Metcon (Time) For time: 
50 Wall ball shots, 10/9ft 20/14pound ball 
25 Toes-to-bar
 40 Wall ball shots, 10/9ft 20/14pound ball 20 Toes-to-bar
 30 Wall ball shots, 10/9ft 20/14pound ball 15 Toes-to-bar
 20 Wall ball shots, 10/9ft 20/14pound ball 10 Toes-to-bar
 10 Wall ball shots,10/9ft 20/14pound ball…

CrossFit Juke Joint – CrossFit View Public Whiteboard Weightlifting (30min) Dark Horsemen Wave 1 Week1 Supersets 5rounds of A,B,C,D and E A: Weighted Pull-ups (5×8 @25/15) B: Push Press (3-3-3-3-3 (3RM)) C: Landmine Twist (5×10@25/15 w/ 45# bar) https://youtu.be/QDakeCOBdDE D: KB Snatch (1 Arm 5×12@1.5/1pood) E: 90 Second Rest (5x90sec Rest) Metcon Metcon (AMRAP –…

CrossFit Juke Joint – OWFL View Public Whiteboard Metcon Metcon (AMRAP – Reps) 1 minute of hang squat cleans, 50/35 dumbbells 
1 minute of burpees
 1 minute of toes-to-bars
 2 minutes of hang squat cleans, 50/35 dumbbells 
2 minutes of burpees 
2 minute of toes-to-bars
 1 minute of hang squat cleans, 50/35 dumbbells 
1 minute…

CrossFit Juke Joint – CrossFit View Public Whiteboard Weightlifting Snatch Complex (Find 1RM) Power Snatch – Overhead squat – Snatch Balance – Hang Snatch(18min) Metcon Metcon (Time) For time, 5 Rounds of 3 Snatches 75/55 15 OHS 75/55 400m Run(26min)

CrossFit Juke Joint – OWFL View Public Whiteboard Metcon Metcon (Time) For time, 5 Rounds of 3 Snatches 75/55 15 OHS 75/55 400m Run(26min)