CrossFit Juke Joint – CrossFit View Public Whiteboard Weightlifting Stark Contrast: Week2 WK2: Snatch (Tempo Snatch 4×2@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 – CrossFit View Public Whiteboard Gymnastics Metcon (AMRAP – Reps) EMOM 12 Min 0,4,8 – 4RR + 4RD Min 1,5,9 – 5 Strict Pull-up Min 2,6,10 – 15 Banded Bar lever Min 3,7,11 – 5 Back Extensions Weighted Pull-ups (Find 3RM ) (10min) Metcon Metcon (Time) For time, 12 Muscle ups 800m…

CrossFit Juke Joint – OWFL View Public Whiteboard Metcon Metcon (Time) For time, 12 Muscle ups 800m Run 9 Muscle ups 400m Run 6 Muscle ups 200m Run(18min) Scaling: 1MU=4RR+4RD or 2 MUT

CrossFit Juke Joint – OWFL View Public Whiteboard Metcon Metcon (Time) “Double DT” 10 rounds for time 12 Deadlift 155/105 9 Hang Power Clean 155/105 6 Push Jerk 155/105(30min)

CrossFit Juke Joint – CrossFit View Public Whiteboard Weightlifting Stark Contrast: Week 2 WK2: Clean and Jerk (Halt C&J singles@80%, 80%, 85%, 85%, 90%) (15min) Break the bar from the floor two inches and hold for 3 seconds. Then finish your Clean & Jerk. Metcon Metcon (Time) “Double DT” 10 rounds for time 12 Deadlift…

CrossFit Juke Joint – CrossFit View Public Whiteboard Weightlifting Stark Contrast: Week1 WK1: Clean (1×75%, Drop set 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 (Time) For time, 5 Squat Snatches 135/95 4 Squat Snatches 155/105 3 Squat Snatches 175/115 2 Squat Snatches 185/125 1 Squat Snatch 205/135(12min)

CrossFit Juke Joint – CrossFit View Public Whiteboard Gymnastics Metcon (No Measure) HS-Walk progression(8min) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 12 200m Run 54ft HS-Walk 30second HS-hold Scaling: AMRAP 12 200m Run 108ft Bear crawl 30second High plank hold feet on the wall 6ft HS-Walk/Bear Crawl = 1 rep Metcon (No Measure) NFT…

CrossFit Juke Joint – OWFL View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 12 200m Run 54ft HS-Walk 30second HS-hold Scaling: AMRAP 12 200m Run 108ft Bear crawl 30second High plank hold feet on the wall 6ft HS-Walk/Bear Crawl = 1 rep

CrossFit Juke Joint – CrossFit View Public Whiteboard Weightlifting Stark Contrast: Week1 WK1: Snatch (Tempo Snatch 5×2@80%) (15min) *Use a 3 second concentric to mid thigh. In Week 1, work at 80% of your 1RM Snatch for 5×2. In Week 2, apply target weight increase and complete 4×2. In Week 3, apply target weight increase…