CrossFit Juke Joint – OWFL View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 12 3 Rope climbs from seated position 12 Push press 135/95 50 DUCompare to 11/14/18

CrossFit Juke Joint – OWFL View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20 5 Snatches 95/65 3 MU Scaling: AMRAP 20 5 Snatches 75/55 or 45/35 3 Knee to Elbows + 3 Ring Dip or 5 Jumping Pull-ups + 5 Knee Push-ups

CrossFit Juke Joint – CrossFit View Public Whiteboard Weightlifting Stark Contrast: Week1 WK1: Clean and Jerk (Halt Clean&Jerk (1+1) each @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. Gymnastics Metcon (No Measure) Muscle up progression(7min) Metcon Metcon (AMRAP –…

CrossFit Juke Joint – OWFL View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 10 100m Walking lunges with 45/25# plate OH 30 Weighted sit ups with 45/25# plate100m = 9 times across the box (36ft) 6ft OH lunge = 1 rep How to situp with plate: https://youtu.be/y-BkLY8jyuw

CrossFit Juke Joint – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Reps) EMOM 12 Min 0,3,6,9 – 10/8 Cal Row Min 1,4,7,10 – 50 DU Min 2,5,8,11 – 10 Box Jump 24/20″ Do WB shots to 10ft/9ft target @20/14# for the rest of each minute. Total score= Total WB – Any miss reps of…

CrossFit Juke Joint – CrossFit View Public Whiteboard Metcon Metcon (Time) As teams of 2, For time, Complete 2 rounds of 100 Cal Row (Switch every 25) 50 HSPU (Total) Then Complete 4 Rounds of 50 DU (each) 50ft Synchronized One-arm DB OH lunges ** Only one athlete can work at a time except lunges.(40min)

CrossFit Juke Joint – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Reps) EMOM 20 Min 0,5,10,15 – 10/8 Cal row Min 1,6,11,16 – 10/8 Box Jump 24/20″ Min 2,7,12,17 – 10/8 Cal Bike Min 3,8,13,18 – 10/8 Burpee to 6″ target Min 4,9,14,19 – 10/8 WB shots 10/9ft 20/14# Metcon Metcon (Time) For time,…

CrossFit Juke Joint – CrossFit View Public Whiteboard Weightlifting Endgame: Week4 WK4: Tempo Snatch Pull (4×1@82%+###) 5 second isometric hold at mid shin then 10 second isometric hold at mid thigh.(15min) In Week 1, work at 82% of your 1RM Snatch for 4 sets. 5 second isometric hold at mid shin then 10 second isometric…

CrossFit Juke Joint – CrossFit View Public Whiteboard Weightlifting Endgame: Week4 WK4: Power Clean+Push Jerk+Split Jerk (3x(1+1+1)@65%+###) (15min) In Week 1, work at 65% of your 1RM Clean & Jerk for 4 x 1+1+2. In Week 2, apply target weight increase and complete 3 sets of 1+1+2. In Week 3, apply target weight increase and…

CrossFit Juke Joint – CrossFit View Public Whiteboard Weightlifting Endgame: Week4 WK4: 1 Snatch+10second Eccentric Lowering From the Power Position+1Snatch High Pull (3×1@80%+###) https://youtu.be/bsMY2iDvkbk(15min) In Week 1, work at 80% of your 1RM Snatch for 5×1. In Week 2, apply target weight increase and complete 4×1. In Week 3, apply target weight increase and complete…