CrossFit Juke Joint – CrossFit View Public Whiteboard Weightlifting (30min) 3 rounds of Supersets with A,B,C,D, and E Do A, B, C, D, and E in the order immediately after each exercise. A: 1 Arm DB Snatch (3×10) B: Deadlift (80%x(5+), 75%x(7+), 70%x(9+)) Record the number of reps @80% C: GHD Situp (3×10) D: Row…

CrossFit Juke Joint – OWFL View Public Whiteboard Metcon Metcon (AMRAP – Reps) AMRAP 7 10 Squat Clean 95/65 20 Sit-ups

CrossFit Juke Joint – CrossFit View Public Whiteboard Weightlifting Area51 Raid Week3 Power Clean (1-1-1-1-1-1) (20min) Opening with 65% of 1RM Clean & Jerk then add 5# each round Metcon Metcon (Time) For time, 3 rounds of 30 KB swings 1.5/1pood 25 WB shots 10/9ft 20/14# 20 Pull-ups(18min)

CrossFit Juke Joint – OWFL View Public Whiteboard Metcon Metcon (Time) For time, 3 rounds of 30 KB swings 1.5/1pood 25 WB shots 10/9ft 20/14# 20 Pull-ups(18min)

CrossFit Juke Joint – CrossFit View Public Whiteboard Weightlifting Area51 Raid Week3 Snatch (5×1@88%) (15min) Front Squat (1×1@78%, then Dropset 2×1@(-10%)) (15min) Metcon CrossFit Games Open 11.4 (AMRAP – Rounds and Reps) 10-Minute AMRAP of: 60 Bar-Facing Burpees 30 Overhead Squats, 120# / 90# 10 Muscle-Ups(10min) Scaled: 95/65 or 45/35 10 Pull-up or 10 Jumping…

CrossFit Juke Joint – OWFL View Public Whiteboard Metcon CrossFit Games Open 11.4 (AMRAP – Rounds and Reps) 10-Minute AMRAP of: 60 Bar-Facing Burpees 30 Overhead Squats, 120# / 90# 10 Muscle-Ups(10min) Scaled: 95/65 or 45/35 10 Pull-up or 10 Jumping Pull-up

CrossFit Juke Joint – OWFL View Public Whiteboard Metcon A-a: Metcon (Time) 5 rounds for load and time of 3 Front Squats 20 Ring Dips(18min) Keep addign weight each round for Front squat 3reps. After the Metcon, record the time at A-a, and record the load at A-b A-b: Front Squat (3-3-3-3-3) This is for…

CrossFit Juke Joint – CrossFit View Public Whiteboard Weightlifting Area51 Raid Week3 Clean and Jerk (90%x1, 95%x1, 99%x1) (20min) Metcon A-a: Metcon (Time) 5 rounds for load and time of 3 Front Squats 20 Ring Dips(18min) Keep addign weight each round for Front squat 3reps. After the Metcon, record the time at A-a, and record…

CrossFit Juke Joint – CrossFit Happy Labor Day! We are having only one class at 10am for celebrating Labor day. All the other classes are canceled. We will have some burgers and beers after the class too. 10am-11am CF Class 11am-12:30 Burgers & Beers For celebrating Labor Day, we will have only one class at…

CrossFit Juke Joint – CrossFit View Public Whiteboard Metcon 40minute time cap for both A and B A: Metcon (3 Rounds for reps) Make 3 attempts at each of the following: -Max set T2B (reps) -Max set Ring dips (reps) -Broad Jump for distance (inches) B: Metcon (Time) Immediately after part. A, 2000m Row for…