CrossFit Juke Joint – CrossFit View Public Whiteboard Weightlifting Endgame: Week2 WK2: 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. Target 10kg (22#) increase / week if work sets are above…

CrossFit Juke Joint – CrossFit View Public Whiteboard Weightlifting Endgame: Week2 WK2: 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 Metcon Metcon (AMRAP – Reps) EMOM 12 Min 0,3,6,9 – 11/9 Cal Row Min 1,4,7,10 – 11/9 Cal Bike Min 2,5,8,11 – 11/9 Burpee Metcon (Time) For time, 5 Rounds of 20 WB shots 10/9ft 30/20# 1 L-sit Rope Climb(16min)

CrossFit Juke Joint – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) As teams of 2 AMRAP 25 100 Double under 25 T2B 25 Deadlift 225/155 50 Box Jump over 24/20**In-relay style, athlete A finishes 100 DU, then B. A finishes T2B, then B, A does DL, then B. A does BJ,…

CrossFit Juke Joint – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Reps) EMOM 12 Min 0,3,6,9 – Bike for Cal 10/8 Min 1,4,7,10- Row for Cal 10/8 Min 2,5,8,11 – 10/8 Burpees Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 25 20 Push-up 30 Sit-up 40 Cal Row/Bike

CrossFit Juke Joint – CrossFit View Public Whiteboard Weightlifting Endgame: Week1 WK1: Power Clean+Push Jerk+Split Jerk (4x(1+1+2)@65%) (15min) CLEAN + POWER JERK + 2 SPLIT JERKS 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.…

CrossFit Juke Joint – CrossFit View Public Whiteboard Weightlifting Endgame: Week1 WK1: 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. Target 10kg (22#) increase / week if work sets are above…

CrossFit Juke Joint – CrossFit View Public Whiteboard Weightlifting 1 Snatch+10second Eccentric Lowering From the Power Position+1Snatch High Pull (5×1@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 4×1. In Week…

CrossFit Juke Joint – CrossFit View Public Whiteboard Gymnastics Metcon (No Measure) EMOM 6 Min 0,2,4 – Casting + Kick + T2R Min 1,3,5 – 1 MUT 3 minutes rest EMOM 6 Min 0,2,4 – 2 Muscle up attempt/or Max reps of MU Min 1,3,5 – Rest 3minutes rest EMOM 6 Min 0,2,4 – 15…

CrossFit Juke Joint – CrossFit View Public Whiteboard Weightlifting Deadlift (3-3-3-3-3-3-3) (20min) Add weight each round, the reps must be touch and go. Record the heaviest set. Metcon Metcon (Time) 2019 AGOQ WOD1 For time, 3 rounds of 15 Deadlift 225/155 35 OHS 75/55 90 DU(15min)