CrossFit Juke Joint – CrossFit View Public Whiteboard Gymnastics Metcon (No Measure) Pistol Progression(10min) Metcon Metcon (Time) For time, 2 Rounds of 40 Hanging Leg raises 50 Sit-ups 60 Good Mornings 95/65 70 Pistols Alternate legs(30min)

CrossFit Juke Joint – CrossFit View Public Whiteboard Metcon Metcon (No Measure) Tire flip, SB GTS, rope climb practice(10min) 3Men team WOD-tire,SB,HSPU… (AMRAP – Reps) On a 30minute running clock, As teams of 3, for the max total points. Everyone can work at the same time 1 Pointers: HSPU, Pull-up, Box Jump-Over 24/20, (#4)300# Tire-flip,…

CrossFit Juke Joint – CrossFit View Public Whiteboard Gymnastics Metcon (No Measure) Handstand Walk Progression(10min) Metcon (No Measure) EMOM 16 Min 0,4,8,12 – 10 HS Kick (from Straddle Stance) Min 1,5,9,13 – 30 sec L-sit Hold Min 2,6,10,14 – 36ft Seal Walk Min 3,7,11,15 – 30 sec Wall plank Metcon Hope For Kenya (AMRAP –…

CrossFit Juke Joint – CrossFit View Public Whiteboard Metcon 1776 (Time) For time (in a team of 3) KB Swings 1.5/1 mood Box Jumps 24/20 DB Snatches 50/35 Air Squats Push- ups Burpees Pull-ups Sit-ups Double Unders SDHP 75/55 WB Shots Push press 45/35 As a team, complete a total of 1776 reps of all…

CrossFit Juke Joint – CrossFit View Public Whiteboard Weightlifting Endgame: Week3 WK3: 1 Snatch+10second Eccentric Lowering From the Power Position+1Snatch High Pull (4×1@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…

CrossFit Juke Joint – CrossFit View Public Whiteboard Gymnastics Metcon (No Measure) Muscle up progression(15min) Metcon (AMRAP – Reps) EMOM 8 Min o,2,4,6 – 4 Negative Ring Pull-up (False Grip) Min 1,3,5,7 – Box jump to Low catch + 4 Ring dips Metcon Metcon (Time) For time, 5 MU 50 DU 4 MU 40 DU…

CrossFit Juke Joint – CrossFit View Public Whiteboard Weightlifting Endgame: Week3 WK3: 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 Metcon Granite Clean Ladderish 2019 Scaled (Time) 2019 Granite Game WOD #1 Scaled For time, 15 Squat Clean 135/95 15 TTB 12 BF Burpee (Bar Facing) 13 Squat Clean 155/105 15 TTB 12 BF Burpee 11 Squat Clean 185/125 15 TTB 12 BF Burpee 9 Squat Clean…

CrossFit Juke Joint – CrossFit View Public Whiteboard Weightlifting Endgame: Week2 WK2: Power Clean+Push Jerk+Split Jerk (3x(1+1+2)@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 Gymnastics Metcon (No Measure) HS-Walk Progression(10min) Metcon Metcon (Time) For time, 50 Box Jump 30/24 50 KB Swing 2/1.5 pood 50 K2E 50 WB shots 10/9ft 30/20# 50 Burpees(34min)