CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Jog -into- 3 sets: 5 Snatch Grip Deadlifts 4 Hang Muscle Snatch 3 Snatch Grip Push Press 2 Hang Power Snatch 1 Power Snatch -First set use a PVC pipe, second and third use empty barbell. 2. Workout…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 2-3 Sets 10 Hand Release Push Up 5 Single Arm Bench Press (each side, moderate) 5 Single Arm Ring Rows (each) 2. Workout Prep 2 sets: 5 Bench Press (build in weight) 5 Bent Over Banded…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Row (30-seconds Moderate/30-seconds Slow) -into- 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…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP :30 Air Bike (Legs only) :30 Air Bike (Arms only) 4 Up-Downs to Plate :30 Jump Rope 2. Workout Prep 2 sets: 5/4 Calorie Air Bike (Build in pace) 2 Burpee to Plate Gymnastics Handstand Walk Skill…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP: :30 Machine 5 Kip Swings 3 Inch Worms 5 Dynamic Squat Stretch 5 Worlds Greatest Stretch (each side) 2. Workout Prep 1 set: 3 Pull Ups 3 Push Ups 3 Sit Ups 3 Air Squats Workout Barbara (Time)…

CrossFit Juke Joint – CrossFit View Public Whiteboard Workout Option 1 Trisha Yearwood (Time) Freedom (RX’d) 21-18-15-12-9-6 Burpee to Bar (6in) 50 Single Unders after each set Independence 21-18-15-12-9-6 Burpee to Bar 35 Single Unders after each set Liberty 21-18-15-12-9-6 Up Down 30 Single Unders after each set Target time: 8-10 minutes Time cap: 15…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 3 sets: 10 Walking Lunge Steps Arm Extended Overhead 10 Kip Swings 10 Suitcase Deadlifts (each) 10 Hang Dumbbell Snatch 10 Alternating V-Ups 2. Workout Prep With Partner 3 sets: 4 Synchro Dumbbell Snatch (build in…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 2 rounds 10 Hallowrocks 10 superman Then 6min Squat snatch warm up with PVC to Barbells READY FOR WOD!(15min) Workout Lu C (2 Rounds for reps) Freedom (RX’d) AMRAP 18 (reps) 6 Squat snatches 75/55 6 Pull up 6 Burpee Box jump…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 2 rounds 30 Jumping Jacks 10 Hallowrocks 10 superman Then 6min Squat snatch warm up with PVC to Barbells 6min Set your barbell, DB and Box and do each 3 reps for each movements to be warmed up and to check the…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 10:00 AMRAP 10 Banded Pull Aparts 10 Single Arm Alternating Dumbbell Bench Press (each) 10 Deadbugs 5 Low Box Jumps 2. Workout Prep 2 sets: 5/4 Calorie Row 3 Bench Press (build in weight) 2 Box…