CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 45-second Row (build in pace) 5 Snatch grip Deadlifts (empty bar) 4 High Hang Muscle Snatch (empty bar) 3 Power Snatches (empty bar) 8 Box Step Ups 2. Workout Prep 3 sets: 3 Power Snatch (build in…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Row -into- 7:00 AMRAP 5 Hanging Knee Raises 5 Hand Release Push Ups (knees) 10 Dynamic Squat Stretches 3 Tempo Front Squats (empty bar-build in weight) 2. Strength 3 Front Squats x 6 sets (80-85%) -Complete a set…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 30-second Jump Rope 5 Inch Worms 30-second Air Bike 10 Box Step Ups 2. Workout Prep 2 sets: 10 Double Unders 5/4 Calorie Air Bike (build in pace) 2 Box Jump Overs (build in height) Workout Whatchamacallit…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Burgener Warm Up Clean + Skill Transfer (15:00) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into- 3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)…

CrossFit Juke Joint – CrossFit View Public Whiteboard Workout Option 1 Cleveland Cavaliers (8 Rounds for time) Freedom (RX’d) 8 Sets (1 Set every 2 Minutes) 12/10 Calorie Row 10 Burpee over Rower Independence 8 Sets (1 Set every 2 Minutes) 10/8 Calorie Row 8 Burpee over Rower Liberty 8 Sets (1 Set every 2…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 10:00 AMRAP :30 Jump Rope 10 Skater Side Jumps 10-second Handstand Hold 5 Inch Worms 2. Workout Prep -with partner- 5/4 Calorie Row (each) 100m Run (build in pace) 10ft Handstand Walk (each) Workout NBA Finals…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into- 3x High Hang Snatch + 3x Hang Snatch + 3x…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 8:00 AMRAP 10 Alternating V-Ups 5 Kip Swings 25ft Lizard Crawl 25ft Walking Lunge 2. Workout Prep 2 sets: 10ft Single Arm Dumbbell Overhead Walking Lunge (build in weight) 4 Toes to Bar Gymnastics Test Strict…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 30-second Air Bike 10 Bent Over Banded Rows 5 Inch Worms 10 Box Step Ups 2. Strength 3 sets: 10 Shoulder Press (60-65%) 10 (L/R) Bent Over Single Arm Dumbbell Rows -rest 2:00 between sets- 3. Workout…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Row (build in pace) -into- 3 sets 10 Hollow Rocks 10 Russian Kettlebell Swings (light) 4 Up Downs + Jump Over Rower 2. Workout Prep 2 sets: 5/4 Calorie Row (build in pace) 4 Kettlebell Swings (build in…