CrossFit Juke Joint – OWFL View Public Whiteboard Metcon Metcon (Time) For time, 25 Walking Lunge steps 20 Pull-up 50 Box jump 20″ 20 DU 25 Ring Dips 20 KTE 30 KB Swings 2/1.5 pood 30 Sit-up 20 Hang squat cleans 50/35 DBs 25 Back Extensions (Superman) 30 WB shots 20/14# 3 Rope climbs(31min) Compare…

CrossFit Juke Joint – OWFL View Public Whiteboard Metcon Metcon (Time) For time, 3 Rounds of 12 Front squat 135/95 12 burpee Pull-up(9min)

CrossFit Juke Joint – CrossFit View Public Whiteboard Weightlifting CI+Hang Chinese High Pull+EI+Hang Snatch (4×1@70% of 1RM Snatch) From the floor to the knee use a 3 second concentric. Pause for a 1 second isometric hold then Execute a Hang Chinese High Pull Lower the bar back to the Power position. Use a 2 second…

CrossFit Juke Joint – OWFL View Public Whiteboard Metcon Metcon (3 Rounds for reps) 5 attempts at each of the following:
 Broad jump 50 ft. in as few jumps as possible
 3 pull-ups as slow as possible
 Max set of strict freestanding handstand push-ups
 Rest as needed between attempts. Post lowest number of jumps, longest…

CrossFit Juke Joint – CrossFit View Public Whiteboard Gymnastics Metcon (No Measure) HSPU/Free Handstand (Push up)/Press to Handstand Progression(15min) https://youtu.be/q4Et783ayZs Metcon Metcon (3 Rounds for reps) 5 attempts at each of the following:
 Broad jump 50 ft. in as few jumps as possible
 3 pull-ups as slow as possible
 Max set of strict freestanding handstand…

CrossFit Juke Joint – CrossFit View Public Whiteboard Metcon 10k Row (Time) Max Effort 10k RowAs teams of 2-4, for time 10km rowing. Athletes can switch anytime anyway. (55min)

CrossFit Juke Joint – CrossFit View Public Whiteboard Metcon Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time) 21 deadlifts 225/155 lb 21 handstand push-ups 15 deadlifts 225/155 lb 15 handstand push-ups 9 deadlifts 225/155 lb 9 handstand push-ups 21 deadlifts 315/205 lb 50-ft. handstand walk 15 deadlifts 315/205 lb 50-ft. handstand walk 9 deadlifts…

CrossFit Juke Joint – CrossFit View Public Whiteboard Weightlifting Clean (1×90% of 1RM C&J, then Dropsets 2×1@(-22#)) (15min) Front Squat (1×90%, 1x(+5.5#), 1x (+11#)) (15min) Metcon Metcon (Weight) For total weight 7 rounds of 35 DU 1 Snatch Make one attempt each round. Post total weight of successful snatches. Do not count missed reps(14min)

CrossFit Juke Joint – OWFL View Public Whiteboard Metcon Metcon (Weight) For total weight 7 rounds of 35 DU 1 Snatch Make one attempt each round. Post total weight of successful snatches. Do not count missed reps(14min)

CrossFit Juke Joint – CrossFit View Public Whiteboard Weightlifting Clean High Pull+Power Clean+Hang Power Clean (4x(1+1+1)@65% of C&J + 11#) (15min) Back Squat (1×3@85%) (15min) 40% x 5 50% x 3 60% x 3 70% x 3 80% x 3 85% x 3 Metcon Scotty (AMRAP – Rounds) Complete as many rounds as possible in…