CrossFit Juke Joint – CrossFit View Public Whiteboard Weightlifting E=Pe^2:Week1 WK1: Snatch (6×1@77%) (20min) 1. 30sec for attempt, 2:00 rest 2. One miss allowed, otherwise you must repeat the weight the next week Target +22#/wk if workset > 220# Target +11#/wk if work set <=220# Metcon Metcon (Time) For time, 100 squats 30 Box Jump…

CrossFit Juke Joint – CrossFit View Public Whiteboard Weightlifting E=Pe^2: Week1 WK1: Clean and Jerk (3×1@90%) (15min) WK1: Front Squat (3×2@86%, with 10 Sit-ups, 8 Burpees) (15min) Each round do 10 Sit-ups and 8 Burpees right after the work set Metcon Metcon (Time) For time, 3 rounds of 15 Power cleans 135/95 15 Burpee(11min)

CrossFit Juke Joint – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 10 15 Toe to bars 54ft HS-WalklScaling 15 Knee to Elbows 3 Wall Walk 6ft=1rep J.T. (Time) 21-15-9 Handstand Push-ups Ring Dips Push-upsIn honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed…

CrossFit Juke Joint – CrossFit View Public Whiteboard Metcon Big Sexy (Time) 5 Rounds for time: 6 Deadlifts, 315# 6 Burpees 5 Cleans, 225# 5 Chest-To-Bar Pull-Ups 4 Thrusters, 155# 4 Muscle-UpsIn honor of Sgt. Lance “Big Sexy” McLean, 38, of Biloxi, MississippiTo learn more about Big Sexy click here(40min)

CrossFit Juke Joint – CrossFit View Public Whiteboard Weightlifting Hella Jacked and Tan Week4 WK4: Clean and Jerk (3x(2Clean+1Push Jerk)@70%+###) (15min) apply target increase and complete 3 sets of 2 Cleans + 1 Push Jerk. Target 5kg (11#) increase / week if work sets are above 110kg (242#). Target 2.5kg (5.5#) increase / week if…

CrossFit Juke Joint – CrossFit View Public Whiteboard Gymnastics Metcon (No Measure) HS-Walk Progression(10min) Metcon (AMRAP – Reps) AMRAP 5 HS-Walk 1rep=6ft (RX+) Game style Metcon (AMRAP – Rounds and Reps) AMRAP 20 2 Rope Climb 20 Pistols alternate leg 40 DU

CrossFit Juke Joint – CrossFit View Public Whiteboard Weightlifting Hella Jacked and Tan Week4 WK4: Snatch ((From High block)1×2@77%+###, Then drop sets 2×2) (15min) apply target weight increase for 1×2. Then decrease weight for Drop Sets 3×2. For Drop Sets, decrease weight by 15kg (33#) if work set is above 100kg (220#). For Drop Sets,…

CrossFit Juke Joint – CrossFit View Public Whiteboard Weightlifting Hella Jacked and Tan Week4 WK4: High Hang No Feet Snatch+Heaving Snatch Balance (4x(1+1)@55%+###) https://youtu.be/tb1O7gAXSH4(15min) Target 5kg (11#) increase / week if work sets are above 100kg (220#). Target 2.5kg (5.5#) increase / week if work sets are below 100kg (220#). Metcon Metcon (4 Rounds for…

CrossFit Juke Joint – CrossFit View Public Whiteboard Metcon Metcon (7 Rounds for weight) Sandbag Get up 2-2-2-2-2-2 AHAP(15min) Metcon (AMRAP – Reps) EMOM 10 10/8 Cal row then AMRAP Sit-up Post total number of situps for the score Metcon (AMRAP – Reps) AMRAP 10 15 WB shots 10/9ft 20/14# 1 Rope Climb from seated…

CrossFit Juke Joint – CrossFit View Public Whiteboard Weightlifting A: Clean (Work up to a heavy single ) (15min) B: Deadlift (Work up to a heavy single) (15min) King Kong (Time) 3 Rounds for Time of: 1 Deadlift, 455# 2 Muscle-Ups 3 Cleans, 250# 4 Handstand Push-Ups(14min) Female RX weights: DL@320,SC@175 Scaling: Use the heaviest…