CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Jump Rope -into- 5 Roll and Reach 5 Inch Worms 5 Snatch Deadlifts (PVC-empty bar) 4 Hang Muscle Snatch (PVC-empty bar) 3 Hang Power Snatch (PVC-empty bar) 2 Power Snatch (PVC-empty bar) 2. Strength 7 sets of 5…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 6:00 AMRAP 8 Roll and Reach 4 Dumbbell Strict Press (light) 4 Dumbbell Push Press (light) 4 Box Step Ups 4 Box Jumps 2. Workout Prep 2 sets: 2 Dumbbell Push Press (build in weight) 2…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 2:00 Bike -into- Hip Halo -into- 7:00 AMRAP 6 Deadbugs 3 Inch Worms 3 Muscle Cleans 3 Back Squats 3 Squat Cleans 2. Strength Back Squat for load: 10 reps @ 60% 3 reps @ 70% 3 reps @ 80%…

CrossFit Juke Joint – CrossFit View Public Whiteboard Workout Option 1 Nurse (16 Rounds for time) Freedom (RX’d) Every minute (16:00) 200/175m Row Independence Every minute (16:00) 175/150m Row Liberty Every minute (16:00) 150/125m Row Target TIme each set: 40-45 seconds Time Cap each set: 50 seconds Workout Option 2 Option 2: Zone 2/Recovery (Checkmark)…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine: -into- 10:00 AMRAP 100m Run 10 Suitcase Deadlifts 5 Dumbbell Snatch (each) 10-Second Handstand Hold 5 Hanging Knee Raises 2. Workout Prep 2 sets (with partner) 100m Run (together) 2 Synchro Single Arm Devils Press 4 Toes…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hip Halo Warm Up -into- 8:00 AMRAP 30-second Row 10 Cossacks 5 Pike Push Ups 10 Box Step Ups 3 Back Squats (Build in weight) 2. Strength Back Squat 10@55% 5@65% 5@75% 5+@85% 3. Workout Prep 2 sets: 5/4…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 5 Dynamic Squat Stretches 5 Wall Balls (light) 10 Box Step Ups 5 GHDs (or V-Ups) 10 Ring Rows 2. Workout Prep 2 sets: 5 Wall Balls 3 Box Jumps 5 GHDs 1 Rope Climb, half way…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Machine -into- 8:00 AMRAP 10 Banded Good Mornings 10 Walking Lunge Steps 10 Bird Dogs 5 Deadlifts (PVC – empty bar) 5 High Hang Muscle Snatch (PVC – empty bar) 2. Strength Deadlift: 10@55% 5@65% 5@75% 5+@85% 3.…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hip Halo Warm Up -into- 6:00 AMRAP 30-second Air Bike (build in pace) 10 Cossack Squats 10 Deadbugs 5 Air Squats 2. Workout Prep 2 sets: 5 Air Squats 10-second Air Bike (at workout pace) Workout Healer – Medical…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s -into- 8:00 AMRAP 3 Inch Worms 5 Clean Grip Deadlifts (PVC – Empty bar) 4 Hang Muscle Cleans + Shoulder Press (PVC – Empty bar) 3 Hang Power Clean and Push Press (PVC – Empty…