CrossFit Juke Joint – OWFL
Metcon
Metcon (Time)
For time,
5 Rounds of
3 Snatches 75/55
15 OHS 75/55
400m Run
(26min)
Tuesday, 11/19/19
CrossFit Juke Joint – CrossFit
Weightlifting
Snatch Complex (Find 1RM)
Power Snatch – Overhead squat – Snatch Balance – Hang Snatch
(18min)
Metcon
Metcon (Time)
For time,
5 Rounds of
3 Snatches 75/55
15 OHS 75/55
400m Run
(26min)
Monday, 11/18/19
CrossFit Juke Joint – OWFL
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 8
4 HSPU
8 KB Swing 2/1.5pood
12 (GHD) Sit-ups
Monday, 11/18/19
CrossFit Juke Joint – CrossFit
Weightlifting
Dark Horsemen Wave1 Week1
(30min)
Superset 4rounds of A,B,C,D, and E
A: Hack Squat (4×12@225/155)
B: Sumo Deadlift (5-5-5-5(Max Effort))
C: Side Plank (4 x 20second each side)
D: Double Under (4×30 reps)
E: 90 Second Rest (4x90sec rest)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 8
4 HSPU
8 KB Swing 2/1.5pood
12 (GHD) Sit-ups
Saturday, 11/16/19
CrossFit Juke Joint – CrossFit
CFJJ Family Hike
Let’s meet up at Palisade Rim trailhead at 9am
We will hike lower part only. It will take appx. 2 hours.
Friday, 11/15/19
CrossFit Juke Joint – OWFL
Metcon
Metcon (Time)
For time,
21 L-pull-ups
20 Pistols, alternating legs
18 L-pull-ups
16 Pistols
15 L-pull-ups
12 Pistols
12 L-pull-ups
8 Pistols
(18min)
Friday, 11/15/19
CrossFit Juke Joint – CrossFit
Gymnastics
Metcon (No Measure)
Pistol Progression
(10min)
Weighted Pull-ups (Strict Find 1RM)
(15min)
Metcon
Metcon (Time)
For time,
21 L-pull-ups
20 Pistols, alternating legs
18 L-pull-ups
16 Pistols
15 L-pull-ups
12 Pistols
12 L-pull-ups
8 Pistols
(18min)
