CrossFit Juke Joint – OWFL

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Metcon

Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#
(15min)

CrossFit Juke Joint – CrossFit

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Weightlifting

Area51 Raid Week1

WK1: Clean and Jerk (86%x1, 90%x1, 93%x1)

(20min)

Metcon (No Measure)

Muscle Up Progression
(7min)

Metcon

Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#
(15min)

CrossFit Juke Joint – OWFL

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Metcon

Metcon (AMRAP – Reps)

5 2-minute rounds of

10 Burpees

200m Sprint

Max rep-burpees

Rest 3 minutes between rounds
(25min)

Reduce the reps so that the first set of burpees and run take no more than 90 seconds. Each round should be an all-out sprint.

CrossFit Juke Joint – CrossFit

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Metcon

Max Height Box Jump (Distance)

Max Height Box Jump
(18min)

Metcon

Metcon (AMRAP – Reps)

5 2-minute rounds of

10 Burpees

200m Sprint

Max rep-burpees

Rest 3 minutes between rounds
(25min)

Reduce the reps so that the first set of burpees and run take no more than 90 seconds. Each round should be an all-out sprint.

CrossFit Juke Joint – CrossFit

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Gymnastics

Metcon (No Measure)

Rope Climb Progression
(15min)

https://youtu.be/uKGy8EsN0VI

Metcon (No Measure)

HSPU/HS-Walk Progression
(15min)

Metcon

Metcon (AMRAP – Reps)

AMRAP 10

7 HSPU

2 Rope Climbs

CrossFit Juke Joint – CrossFit

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Weightlifting

Clean and Jerk (1RM Attempt )

(20min)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

55 DU

15 C2B Pull-up

5 Hang Power Clean 155/105

CrossFit Juke Joint – OWFL

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Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

55 DU

15 C2B Pull-up

5 Hang Power Clean 155/105