CrossFit Juke Joint – CrossFit View Public Whiteboard Weightlifting Dark Horsemen Wave1 Week1 (30min) Superset 4rounds of A,B,C,D, and E A: Hack Squat (4×12@225/155) https://youtu.be/EdtaJRBqwes B: Sumo Deadlift (5-5-5-5(Max Effort)) C: Side Plank (4 x 20second each side) D: Double Under (4×30 reps) E: 90 Second Rest (4x90sec rest) Metcon Metcon (AMRAP – Rounds and…

CrossFit Juke Joint – OWFL View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 8 4 HSPU 8 KB Swing 2/1.5pood 12 (GHD) Sit-ups

CrossFit Juke Joint – CrossFit CFJJ Family Hike Let’s meet up at Palisade Rim trailhead at 9am We will hike lower part only. It will take appx. 2 hours. View Public Whiteboard

CrossFit Juke Joint – CrossFit View Public Whiteboard Gymnastics Metcon (No Measure) Pistol Progression(10min) Weighted Pull-ups (Strict Find 1RM) (15min) Metcon Metcon (Time) For time, 21 L-pull-ups 20 Pistols, alternating legs 18 L-pull-ups 16 Pistols 15 L-pull-ups 12 Pistols 12 L-pull-ups 8 Pistols(18min)

CrossFit Juke Joint – OWFL View Public Whiteboard Metcon Metcon (Time) For time, 21 L-pull-ups 20 Pistols, alternating legs 18 L-pull-ups 16 Pistols 15 L-pull-ups 12 Pistols 12 L-pull-ups 8 Pistols(18min)

CrossFit Juke Joint – OWFL View Public Whiteboard Metcon Metcon (Time) For time, 5 Rounds of 500m Row 12 Power Clean 135/95 15 Thrusters 95/65(40min)

CrossFit Juke Joint – CrossFit View Public Whiteboard Metcon Metcon (Time) For time, 5 Rounds of 500m Row 12 Power Clean 135/95 15 Thrusters 95/65(40min)

CrossFit Juke Joint – CrossFit View Public Whiteboard Weightlifting High-Hang Snatch (Find 1RM) (25min) Metcon Metcon (Time) 21-15-9 reps of Deadlift 225/155 Box Jump 24/20″ HSPU(14min)

CrossFit Juke Joint – OWFL View Public Whiteboard Metcon Metcon (Time) 21-15-9 reps of Deadlift 225/155 Box Jump 24/20″ HSPU(14min)

CrossFit Juke Joint – OWFL View Public Whiteboard Metcon Metcon (Time) For time: 
30 overhead walking lunges 
30 knees-to-elbows 
30 sit-ups 
30-cal. row 
30 sit-ups
 30 knees-to-elbows
 30 overhead walking lunges Men: Lunge with 45-lb. plate
 Women: Lunge with 25-lb. plate(15min) Compare to 2/20/18