CrossFit Juke Joint – CrossFit View Public Whiteboard Metcon Metcon (Time) For time, 2000m Row Run 1 mile 2000m Row or 3mile Bike Run 1mile 3mile Bike(33min)

CrossFit Juke Joint – CrossFit View Public Whiteboard Weightlifting Clean (1RM) (18min) Clean and Jerk (1RM) (18min) Metcon CrossFit Games Open 16.3 (AMRAP – Reps) AMRAP 7 minutes 10 power snatches 3 bar muscle-ups Men use 75 lb. Women use 55 lb. CrossFit Games Open 16.3 Scaled (AMRAP – Reps) AMRAP 7 Minutes 10 power…

CrossFit Juke Joint – CrossFit View Public Whiteboard Weightlifting Zercher Squat (5-5-5-5-5) (20min) Add weight each round, record the last round weight for the score https://youtu.be/JiAmqNV15xU Metcon Crossfit Games Open 18.3 (Ages 16-54) (Time) 2 rounds for time of: 100 double-unders 20 overhead squats 115/80 lb 100 double-unders 12 ring muscle-ups 100 double-unders 20 dumbbell…

CrossFit Juke Joint – CrossFit View Public Whiteboard Weightlifting Snatch (1RM) (20min) Metcon Havana (AMRAP – Rounds and Reps) Complete as many rounds as possible in 25 minutes of: 150 double-unders 50 push-ups 15 power cleans Men: 185 lb. Women: 125 lb. Scroll for scaling options. Scaling Hero workouts are notoriously difficult, mentally and physically.…

CrossFit Juke Joint – CrossFit View Public Whiteboard Gymnastics Metcon (No Measure) HS-Walk progression(12min) Deficit Handstand Push-ups (3-3-3-3-3-3-3) (15min) Post the lowest deficit in inches Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 10 7 HSPU 2 Rope climbScaling: 1 Rope climb = 1 Rope Get up + 5 Second Hang

CrossFit Juke Joint – CrossFit View Public Whiteboard Gymnastics Metcon (No Measure) Muscle up Progression(20min) Metcon (No Measure) EMOM 7 2 MUT Metcon Metcon (AMRAP – Reps) For total reps, Tabata Push Press 75/55 Tabata Sit-up Tabata SDHP 75/55 Tabata Push-up(16min)

CrossFit Juke Joint – CrossFit View Public Whiteboard Weightlifting E=Pe^2 : Week3 Let’s wear them https://youtu.be/bqRVW56ckGo WK3: Snatch (4×1@77%+##) (20min) Metcon Metcon (Time) AMRAP 20 15 C&J 135/95 Rest 1min 15 C&J 155/105 Rest 1min 15 C&J 185/125 Rest 1min 15 C&J 225/155 Rest 1min 15 C&J 245/165 Rest 1min 15 C&J 265/185Scaling: Start with…

CrossFit Juke Joint – CrossFit View Public Whiteboard Gymnastics Metcon (No Measure) HS-Walk progression NFT 3 Rds of 1 Wall-Walk 4 HS-shoulder tab 5 Straddle stance drag feet forward/backward 10 Straddle stance HS-kick 10sec free handstand hold(20min) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15 54ft HS-Walk 15 Burpee 30 Pistols alternate leg5ft=1rep

CrossFit Juke Joint – CrossFit View Public Whiteboard Weightlifting E=Pe^2 : Week3 WK3: Snatch ((3-4″ deficit)4×2@65%+##) (18min) Use a 3-4 inch deficit. In Week 1, work at 65% of your 1RM Snatch for 5×2. In Week 2, apply target weight increase and complete 5×2. In Week 3, apply target weight increase and complete 4×2. Target…

CrossFit Juke Joint – CrossFit View Public Whiteboard Weightlifting E=Pe^2 : Week3 WK3: Clean and Jerk (1×1@94%) (13min) WK3: Front Squat (1×2@90%) (8min) Metcon CrossFit Games Open 18.5 (Ages 16-54) 11.6 and 12.5 (AMRAP – Reps) Complete AMRAP in 7 minutes of: 3 Thrusters, 100#/ 65# 3 Chest-To-Bar Pull-ups 6 Thrusters, 100#/ 65# 6 Chest-To-Bar…