CrossFit Juke Joint – CrossFit View Public Whiteboard Weightlifting Area51 Raid Week5 Split Jerk (1×78%,1×85%,1×90%,1×92%,1×95%,1×97%,1×99%) (20min) Out of 1RM C&J Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 10 5 Power snatch 95/65 10 OH (Walking lunges) 95/65 1 Rope climbCompare to 3/6/18

CrossFit Juke Joint – OWFL View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 10 5 Power snatch 95/65 10 OH (Walking lunges) 95/65 1 Rope climbCompare to 3/6/18

CrossFit Juke Joint – OWFL View Public Whiteboard Metcon Metcon (Time) For time, 60 Pistols, alternating leg 50 WB shots 10/9ft 20/14# 40 Box Jump 24/20″ 30 Deadlift 185/125 20 Power clean 185/125 10 Front squat 185/125(21min)

CrossFit Juke Joint – CrossFit View Public Whiteboard Weightlifting Area51 Raid Week5 Clean and Jerk (1×93.5%, 1×98%, 1×100.5%) (20min) Metcon Metcon (Time) For time, 60 Pistols, alternating leg 50 WB shots 10/9ft 20/14# 40 Box Jump 24/20″ 30 Deadlift 185/125 20 Power clean 185/125 10 Front squat 185/125(21min)

CrossFit Juke Joint – CrossFit View Public Whiteboard Weightlifting Area51 Raid Week5 Snatch (3×1@90%) (15min) Front Squat (1×1@96%, then Dropset 2×1@(-10%)) (15min) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 7 50 DU 10 OHS 135/95Compare to 9/12/17

CrossFit Juke Joint – OWFL View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 7 50 DU 10 OHS 135/95Compare to 9/12/17

CrossFit Juke Joint – CrossFit View Public Whiteboard Gymnastics Metcon (No Measure) Muscle up/Pull up progression(10min) Metcon (No Measure) HS-Walk/HSPU Progression(12min) Metcon Tabata Something Else (AMRAP – Reps) Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the…

CrossFit Juke Joint – OWFL View Public Whiteboard Metcon Tabata Something Else (AMRAP – Reps) Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats.…

CrossFit Juke Joint – CrossFit We are canceling 9am class and 10am Open Gyn for CFJJ family hike to Mt. Garfield. We will meet up at the trailhead at 9:30am. View Public Whiteboard

CrossFit Juke Joint – CrossFit View Public Whiteboard Gymnastics Metcon (AMRAP – Reps) EMOM 16 Min 0,4,8,12 – 4 x 3sec negative pull-ups Min 1,5,9,13 – 30 sec AMRAP Push-ups Min 2,6,10,14- 2 Rope Climb Min 3,7,11,15 – 15 Bar levers (Banded) Metcon Metcon (Time) For time, 400m Walking lunges Post time and number of…