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, decrease weight by 10kg (22#) if work set…

CrossFit Juke Joint – CrossFit View Public Whiteboard Gymnastics Metcon (No Measure) Muscle up Progression NFT 3 rounds of 5 Toe to Ring 5 Peek-a-boo swing 10 False grip ring pull-ups 8 3second negative ring-dips 4 Muscle up Transitions(25min) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15 54ft HS-Walk 108ft Walking Lunges1rep=6ft Scaling for…

Gymnastics Metcon (No Measure) Muscle up Progression NFT 3 rounds of 5 Toe to Ring 5 Peek-a-boo swing 10 False grip ring pull-ups 8 3second negative ring-dips 4 Muscle up Transitions (25min) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15 54ft HS-Walk 108ft Walking Lunges 1rep=6ft Scaling for HS-Walk (Int) 10 attempts max, then…

CrossFit Juke Joint – CrossFit View Public Whiteboard Weightlifting Power Clean (Fat bar 3RM ) (25min) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 21 As teams of 2, in relay style 4 SB over a 5ft/4ft wall, then 40m SB carry in bear hug style. 1Rope Climb or (4 Rope Get ups) from seated…

Weightlifting Power Clean (Fat bar 3RM ) (25min) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 21 As teams of 2, in relay style 4 SB over a 5ft/4ft wall, then 40m SB carry in bear hug style. 1Rope Climb or (4 Rope Get ups)  from seated position SB 150/100 10m SB Carry =1rep

CrossFit Juke Joint – CrossFit View Public Whiteboard Weightlifting Hella Jacked and Tan Week1 WK1: Clean and Jerk (4x (3Clean+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#). WK1: Paused Front Squat (Work to…

Weightlifting Hella Jacked and Tan Week1 WK1: Clean and Jerk (4x (3Clean+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#). WK1: Paused Front Squat (Work to 3RM, Then Drops sets 2×3) (15min) Control decent…

CrossFit Juke Joint – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Reps) Double under Practice for 5min, then Find Max unbroken reps of DU.(12min) Gymnastics Metcon (No Measure) Pull-up progression Work on tour pull-ups If you don’t have 1 RX strict pull-ups, 4 rounds of 15 Band Bar levers, 10 Hollow rocks, 10 Superman.…

Metcon Metcon (AMRAP – Reps) Double under Practice for 5min, then Find Max unbroken reps of DU. (12min) Gymnastics Metcon (No Measure) Pull-up progression Work on tour pull-ups If you don’t have 1 RX strict pull-ups, 4 rounds of 15 Band Bar levers, 10 Hollow rocks, 10 Superman. If you have 1RX Strict, work on…

CrossFit Juke Joint – CrossFit View Public Whiteboard Weightlifting Hella Jacked and Tan Week1 WK1: High Hang No Feet Snatch+Heaving Snatch Balance (4x(1+1)@55% of 1RM Snatch) 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…