CrossFit Juke Joint – CrossFit View Public Whiteboard Weightlifting Snatch (1RM Attempt) (20min) Here’s a suggestion on building up the bar for 1RM attempt. Not only for 1RM attempt, but also for any heavy weight for work sets too, this kind of warm up strategy is very important for a safe and successful lift. Lift…

CrossFit Juke Joint – OWFL View Public Whiteboard Metcon Metcon (AMRAP – Reps) 10 1-minute rounds of 10 burpee over the bar Max reps of power snatches Rest 2 minutes between rounds. RX: 155/105 INT: 135/95 Beg: 95/65 or 65/45(28min)

CrossFit Juke Joint – CrossFit View Public Whiteboard Weightlifting Snatch (Work up to a heavy single) (20min) Metcon A: Metcon (AMRAP – Reps) AMRAP 8 8 MU (Ring or Bar) 12 Snatch 115/752Minutes rest after Pt.A B: Metcon (AMRAP – Reps) AMRAP 10 15 Cal row/Bike 12 STO 115/75 9 Box Jump Over 24/20″

CrossFit Juke Joint – CrossFit View Public Whiteboard Weightlifting Stark Contrast: Week 4 WK4: Clean (1×1@75%+###, Dropset 2×2@(-22#)) (15min) In Week 1, work to a single at 75% of your 1RM Clean & Jerk. Then decrease weight for Drop Sets 2×2. For Drop Sets 2×2, decrease weight by 15kg (33#) down if work single is…

CrossFit Juke Joint – OWFL View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15 21 Weighted Sit up 50/35# DB 14 One-arm DB Push Jerks 50/35# DB (7 each)

CrossFit Juke Joint – OWFL View Public Whiteboard Metcon Metcon (Time) For time, 50 Cal Row or Bike 50 Toe to Bar Compare to 12/18/18(10min)

CrossFit Juke Joint – CrossFit View Public Whiteboard Gymnastics Metcon (No Measure) Rope Climb Progression(10min) Metcon (No Measure) Muscle up progression/Pull-up progression Work on your MU/PU efficiency.(10min) Metcon Metcon (Time) For time, 50 Cal Row or Bike 50 Toe to Bar Compare to 12/18/18(10min)

CrossFit Juke Joint – OWFL View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 7 9 HSPU 6 Burpee 3 Snatch 165/115 Compare to 6/13/18, 8/15/18

CrossFit Juke Joint – CrossFit View Public Whiteboard Weightlifting Stark Contrast: Week4 WK4: Snatch (Tempo (3sec) 4×1@80%+###) (15min) In Week 1, work at 80% of your 1RM Snatch for 5×2. Use a 3 second concentric to mid thigh. In Week 2, apply target weight increase and complete 4×2. In Week 3, apply target weight increase…

CrossFit Juke Joint – OWFL View Public Whiteboard Metcon Metcon (Time) For time, using a single dumbbell: 
10 weighted pull-ups
 40 overhead lunges
 10 weighted pull-ups
 30 snatches, alternating arms
 10 weighted pull-ups
 20 overhead squats, 10 each arm
 10 weighted pull-ups 
10 Turkish get-ups
 10 weighted pull-ups Men: 50-lb. dumbbell
Women: 35-lb. dumbbell(21min) Scaling
Modify the…