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…

CrossFit Juke Joint – OWFL View Public Whiteboard Metcon Metcon (Time) For time, 30 WB shots 10ft/9ft 30/20# then 1 mile run or 2000m Row or 2mile Bike Then 30 WB shots 10/9ft 30/20#(18min)

CrossFit Juke Joint – CrossFit View Public Whiteboard Metcon Metcon (2 Rounds for reps) 4 Rounds for reps of 2 minutes of Triple unders 2 minutes of Burpees(16min) Metcon (Time) For time, 30 WB shots 10ft/9ft 30/20# then 1 mile run or 2000m Row or 2mile Bike Then 30 WB shots 10/9ft 30/20#(18min)

CrossFit Juke Joint – CrossFit View Public Whiteboard Metcon Metcon (2 Rounds for reps) As teams of 2, Pt. A. In relay style on each exercise for 13 minutes running clock, as many reps as possible below exercises. 10 Snatch 75/55 5 HSPU 10 T2B 5 HSPU Then, 3 minute rest Pt. B AMRAP 10…

CrossFit Juke Joint – CrossFit View Public Whiteboard Metcon Metcon (Time) For time, 60 Cal Row 80 WB Shots 10ft/9ft 20/14# 100 DU 40 Cal Row 60 WB Shots 10ft/9ft 20/14# 80 DU 20 Cal Row 40 WB Shots 10ft/9ft 20/14# 60 DU(30min)

CrossFit Juke Joint – OWFL View Public Whiteboard Metcon Metcon (Time) For time, 60 Cal Row 80 WB Shots 10ft/9ft 20/14# 100 DU 40 Cal Row 60 WB Shots 10ft/9ft 20/14# 80 DU 20 Cal Row 40 WB Shots 10ft/9ft 20/14# 60 DU(30min)

CrossFit Juke Joint – CrossFit View Public Whiteboard Weightlifting Stark Contrast: Week3 WK3: Clean and Jerk (Halt Clean&Jerk 1×1@80%,80%,85%,85%,90%) (15min) Break the bar from the floor two inches and hold for 3 seconds. Then finish your Clean & Jerk. No Linear Progression. Complete the following: 1 x 80%, 1 x 80%, 1 x 85%, 1…

CrossFit Juke Joint – OWFL View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 16 2 Rounds of 12 OHS 95/65 12 T2B Then 2 Rounds of 10 OHS 135/95 12 T2B Then 2 Rounds of 8 OHS 165/115 12 T2B

CrossFit Juke Joint – CrossFit View Public Whiteboard Weightlifting Stark Contrast: Week3 WK3: Clean (1×1@75#+##, Dropset 2×2) (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 above…

CrossFit Juke Joint – OWFL View Public Whiteboard Metcon Metcon (Time) 2018 Granite Games Open Workout 3 Complete 3 Rounds of 12 C2B Pull-ups 12 DB Snatch Alternate Arms 50/35 Then, 3 Rounds of 12 Bar MU 12 DB Snatch Alternate Arms 50/35(12min) Scaling: (INT) 3rounds of 12 pull-up 12 DBN snatch 50/35 then 3…