CrossFit Juke Joint – CrossFit View Public Whiteboard Metcon 5k Run (Time) Max Effort 5k Run(60min)

CrossFit Juke Joint – CrossFit View Public Whiteboard Weightlifting Hella Jacked and Tan Week3 WK3: Clean and Jerk (4x(2Clean+1Push Jerk)@70%+##) (15min) Target 5kg (11#) increase / week if work sets are above 110kg (242#). Target 2.5kg (5.5#) increase / week if work sets are below 110kg (242#). WK3: Paused Front Squat (Work to a 2RM…

CrossFit Juke Joint – CrossFit View Public Whiteboard Weightlifting Hella Jacked and Tan Week3 WK3: Snatch ((From High block)1×2@77%+##, Then drop sets 2×3) (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 Metcon Metcon (AMRAP – Reps) EMOM 7 5 Pull-ups 10 Push-ups 15 SquatsIf you can finish all the reps in time, keep track of how much time it takes for 1 Cindy. If you can’t finish 1 Cindy a minute, do 1-2 reps less per each movement…

CrossFit Juke Joint – CrossFit View Public Whiteboard Weightlifting Hella Jacked and Tan Week3 WK3: 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 (10 Rounds for…

Metcon 31 Heroes (AMRAP – Reps) 31 Minute AMRAP of: Partner 1: 8 Thrusters, 155# / 105# 6 Rope Climbs, 15 ft. 11 Box Jumps, 30″ / 24″ Partner 2: 400m Run with sandbag, 45# / 25# This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run…

Metcon Metcon (Calories) Anaerobic Threshold Training #2 7 Rounds of 2mins work and 1 min break Rowing/Biking for calories *Stay on Yellow/Red zone at work (20min) Metcon (Time) For time, 21-18-15-12-9-6-3 reps of a. Triple Unders b. Bike for calories or row for 36-30-24-18-12-6-3 cals (18min) Scalings: TUA, DU, Singles@x3

Weightlifting Hella Jacked and Tan Week2 WK2: 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 (Time) For time, 3 Rounds of 5 Bar Muscle up…

Weightlifting Hella Jacked and Tan Week2 WK2: Clean and Jerk (4x(2Clean+1Push Jerk)@70%+#) (15min) Target 5kg (11#) increase / week if work sets are above 110kg (242#). Target 2.5kg (5.5#) increase / week if work sets are below 110kg (242#). WK2: Paused Front Squat (Work to a 3RM (Target +11#+WK1),Then Dropset 1×3) (15min) Work to a…

CrossFit Juke Joint – CrossFit View Public Whiteboard Weightlifting Hella Jacked and Tan Week2 WK2: Snatch ((From High block)1×3@77%+#, Then drop sets 2×3) (15min) apply target weight increase for 1×3. Then decrease weight for Drop Sets 2×3. For Drop Sets, decrease weight by 15kg (33#) if work set is above 100kg (220#). For Drop Sets,…