CrossFit Juke Joint – CrossFit View Public Whiteboard Weightlifting Stark Contrast: Week3 WK3: Snatch (Tempo 6×1@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 and…

CrossFit Juke Joint – OWFL View Public Whiteboard Metcon Metcon (AMRAP – Reps) AMRAP 10 3-6-9-12-15…add 3reps each round Burpee Box Jump over 24″/20″ Deadlift 225/155 Compare to 1/15/19

CrossFit Juke Joint – CrossFit View Public Whiteboard Gymnastics Metcon (No Measure) Muscle up progression(7min) Metcon (No Measure) EMOM 14 Min 0,2,4,6,8,10,12 – 2 MU attempts or 1MU or 10 Ring Dips Min 1,3,5,7,9,11,13 – RestRing/Bar MU Metcon Metcon (Time) For time, 45 – 30 – 15 reps (or seconds) for time of: GHD sit-up…

CrossFit Juke Joint – OWFL View Public Whiteboard Metcon Metcon (Time) For time, 45 – 30 – 15 reps (or seconds) for time of: GHD sit-up Hip Extensions or KB swings 2/1.5 pood L-sit Hold(Seconds) Plank Hold (Seconds)(16min)

CrossFit Juke Joint – CrossFit View Public Whiteboard Metcon Do either Candy or Maggie Compare to 8/6/18 Candy (Time) 5 Rounds for time: 20 Pull-ups 40 Push-ups 60 Air Squats Maggie (Time) 5 Rounds For Time of: 20 Handstand Push-ups 40 Pull-ups 60 Pistols, alternating legs

CrossFit Juke Joint – OWFL View Public Whiteboard Metcon Metcon (Time) For time, 10 Pistols 10m HS-Walk 20 Pistols 20m HS-Walk 30 Pistols 30m HS-Walk 40 Pistols 40m HS-Walk(30min)

CrossFit Juke Joint – CrossFit View Public Whiteboard Gymnastics Metcon (No Measure) HS-Walk Progression(10min) Metcon Metcon (Time) For time, 10 Pistols 10m HS-Walk 20 Pistols 20m HS-Walk 30 Pistols 30m HS-Walk 40 Pistols 40m HS-Walk(30min)

CrossFit Juke Joint – OWFL View Public Whiteboard Metcon Metcon (Time) For time, 2 Rounds of 10 Snatch 175/125 12 Burpees Then 2 Rounds of 10 Snatch 115/75 12 Burpee(16min) Scaling weights: 125/85, 75/55

CrossFit Juke Joint – CrossFit View Public Whiteboard Weightlifting Stark Contrast: Week2 WK2: Clean (1×1@75%+#, Dropset 2×2) (15 min) 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 7 7 Deadlift 315/225 20m Sprint 14 Pistols 21 DU 20m SprintCompare to 12/21/17