CrossFit Juke Joint – CrossFit

Kicks & Strikes

Metcon (No Measure)

Basic Partner Kicking drills (20min)

Metcon

Metcon (Time)

Partners of 2 for Time (14 min cap)

3 Rounds

25 Target front-jump front-tornado kick combo

50 Push ups

50 Sit ups
** for the target kicking combo, a partner must hold a target on a certain high (face level, chest level,body level )

For push ups and sit ups, both partners can go at the same time, you can split the number of those moves however you want with your partner.

Self Defense

(5 min)

CrossFit Juke Joint – CrossFit

New Class schedule will be effective from Monday 4/11/16

Gymnastics

Pistols (EMOM 5 12 Pistols )

Log #of reps per each round and band if you use one

Weightlifting

Snatch (Find 1 RM (25min) )

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 7

3 Snatch 115/75

6 Pistols

9 Burpees

CrossFit Juke Joint – CrossFit

Gymnastics

EMOM 18 (AMRAP – Reps)

Min 0,3,6,9,12,15 – 12 Ring rows

Min 1,4,7,10,13,16 – 8 Ring Dip

Min 2,5,8,11,14,17 – 4 Jumping Bar MU or 8 Jumping C2B pull up
record total reps

Metcon

Michael (Time)

3 Rounds for time of:

800m Run

50 Back Extensions

50 Sit-ups
In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.
To learn more about Michael click here
In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2015.

The price of freedom, and its worth, is found in Michael�s passing. The debt owed to Michael and his family can never be repaid but only honored by remembering Michael and remaining free.

CrossFit Juke Joint – CrossFit

Weightlifting

Back Squat (3 – 3 – 3 – 3 – 3 – 3 – Max (25 min cap))

60-90second break between round, add weight every round

For the Last round, go for max weight, drop the weight when you can’t go more.

Metcon

Metcon (Time)

21 – 15 – 9 (Time cap 20mins)

Back squat 135/85

Toe to bar

Box Jump 24/20
155/115 for Rx +

CrossFit Juke Joint – CrossFit

Gymnastics

Toes-To-Bar (10 min skill work)

Weightlifting

Clean and Jerk (15 mins work up to 70% of 1RM)

Metcon

CrossFit Games Open 13.4 (AMRAP – Reps)

Complete AMRAP in 7 minutes of:

3 Clean and Jerk #135/95

3 Toes-To-Bar

6 Clean and Jerk

6 Toes-To-Bar

9 Clean and Jerk

9 Toes-To-Bar

12 Clean and Jerk

12 Toes-To-Bar

15 Clean and Jerk

15 Toes-To-Bar

18 Clean and Jerk

18 Toes-To-Bar

21 Clean and Jerk

21 Toes-To-Bar

*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

CrossFit Juke Joint – CrossFit

Metcon

CrossFit Games Open 16.5 Scaled (Time)

For Time:

21 Thruster, 65# /45#

21 Bar Facing Burpees

18 Thruster, 65# /45#

18 Bar Facing Burpees

15 Thruster, 65# /45#

15 Bar Facing Burpees

12 Thruster, 65# /45#

12 Bar Facing Burpees

9 Thruster, 65# /45#

9 Bar Facing Burpees

6 Thruster, 65# /45#

6 Bar Facing Burpees

3 Thruster, 65# /45#

3 Bar Facing Burpees
For RX: 95/65

CrossFit Juke Joint – CrossFit

Gymnastics

Handstand Push-ups (EMOM 10 )

5 Strict HSPU

or 10 Handstand kicks

Metcon (No Measure)

EMOM 10

8 Bulgarian Split Squat (4 right and 4 left)

with 2 1pood KBs for RX+

Metcon

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
If you don’t have DUs, 3 singles per 1DU.

CrossFit Juke Joint – CrossFit

Weightlifting

Hang Clean (Find 1RM (15min) )

Work on technique, work up to 85% of your 1RM

Metcon

Bear Complex (7-7-7-7-7 (30min cap) )

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
for each round repeat the above complex 7 times. The hands do not leave the bar and you cannot rest in your deadlift set position.

Post the heaviest weight for the score and memo the Load for all 5 Rounds in comment

CrossFit Juke Joint – CrossFit

Gymnastics

Metcon (AMRAP – Reps)

EMOM 10

7 Pull up/Chin up

Metcon (AMRAP – Reps)

3 rounds of AMRAP 2

Wall Ball Sit up 20/14

1 min break between each round

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 13

5 Pull up

10 Box Jump 24/20

15 SDHP 75/55

CrossFit Juke Joint – CrossFit

Warm-up

Warm-up (No Measure)

3min double under practice

10 Russian KB light weight

10 push up

15 wall squat

Weightlifting

Front Squat (5-5-3-3-3-2-2-1-1-1)

(25min cap)

Metcon

Metcon (Time)

For Time,

21-15-9

Front squat 135/85

Burpee over bar

KBS 1.5/1
(21min cap)