CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- Hip Halo Warm Up -into- 3 sets: 30-second Row (build in pace) 30-second Run 10m Sled Push (empty) 10 Alternating V-Ups 2. Workout Prep – With Partner – 3 sets: 5/4 Calorie Row (each/build in pace) 10m…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 8 min amrap: :30 sec Machine 5 Wall Ball Thrusters (light) :10 sec Handstand Hold 3 Muscle Cleans (empty bar) 3 Hang Power Cleans (empty bar) 2. Workout Prep 3 sets: 3 Wall Balls 2 Handstand Push-ups 1-3 Power Cleans…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 2:00 Bike 2:00 Run -into- 6 min AMRAP 5 Alt. V-Ups (each side) 3 Knees to Elbow 5 Deadlifts (building) 2. Strength Prep 3 Rep Deadlift 3. Workout Prep 1 set 2x25ft Shuttle Run 5/4 Calorie Bike (at workout pace)…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Hip Halo -into- 6 min AMRAP 5 Scap Pullups 5 Heel Toe Rocks 4 Box Step Ups (each leg) 3 Sandbag Deadlifts (Building in weight) 2. Workout Prep 3 sets: 10ft Sandbag Carry (build in weight) 3 Pull Ups (build…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s + Hip Halo warm up -into- 3 sets: 5 Clean Grip Deadlifts 5 Muscle Clean + Strict Press 5 Hang Squat Clean 5 Push Press 5 Squat Clean and Push Jerks (perform with a PVC…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s + Hip Halo warm up -into- 3 sets: 5 Snatch Grip Deadlifts 5 Muscle Snatch 5 Snatch Push Press 5 Overhead Squats 5 Squat Snatch (perform with a PVC pipe or empty bar) 2. Strength…

CrossFit Juke Joint – CrossFit View Public Whiteboard Workout Option 1 Workout 1 (8 Rounds for time) “Ferris Bueller, you’re my hero” Freedom (RX’d) Every 2:00 (16:00) 12 Power Snatch (75/55) 6 Bar Facing Burpees (KG conv: 34/25) Independence Every 2:00 (16:00) 12 Power Snatch (65/45) 6 Bar Facing Burpees (KG conv: 29/20) Liberty Every…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 6 sets: Tabata Machine: 20 secs on/10 secs off – Pace should be moderate/fast not a Sprint – -into- 3 sets 20-30 second Dead Hang (pull up bar) 10 Goblet Squats 2. Workout Prep – With Partner – 2 sets…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Hip Halo Warm Up -into- 3 Sets: 10 Box Step Ups 10 Kip Swings 10 Bird Dogs 5 Muscle Cleans 5 Back Squats 2. Strength Prep 3 Rep Back Squat 3. Workout Prep 3 sets: 2 Box Jumps (build in…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Hinshaw Warm up 2. Workout Prep 100m Run 200/175m Row 100m Run Workout Jerry (Time) For Time: 1-Mile Run 2k Row 1-Mile RunIn honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to…