Monthly Archives: May 2019

CrossFit Juke Joint – CrossFit View Public Whiteboard Weightlifting E=Pe^2: Week2 WK2: Clean and Jerk (3x(2+1)@77%) (15min) WK2: Front Squat (2×2@88%, with 10 Back extensions, 8 Burpees ) (15min) Each round do 10 Sit-ups and 8 Burpees right after the work set Metcon Metcon (Time) Scaled 2019 Rogue Invitational Clean & Jerk Ladder For time,Continue reading “Friday, 5/31/19”

CrossFit Juke Joint – CrossFit View Public Whiteboard Weightlifting E=Pe^2:Week2 WK2: Snatch (6×1@77%+#) (20min) 1. 30sec for attempt, 2:00 rest 2. One miss allowed, otherwise you must repeat the weight the next week Target +22#/wk if workset > 220# Target +11#/wk if work set <=220# Metcon Metcon (Time) For time, 5-8-13 reps of HSPU DeadliftContinue reading “Thursday, 5/30/19”

CrossFit Juke Joint – CrossFit View Public Whiteboard Weightlifting E=Pe^2: Week2 WK2: Snatch ((Deficit) 5×2@65%+#) (15min) *Use a 3-4 inch deficit Target 5kg (11#) increase / week if work set is above 100kg (220#). Target 2.5kg (5.5#) increase / week if work set is below 100kg (220#). WK2: Back Squat (1×1@92%) (12min) Metcon Metcon (AMRAPContinue reading “Wednesday, 5/29/19”

CrossFit Juke Joint – CrossFit View Public Whiteboard Metcon Metcon (Time) For time, 50-40-30-20-10 reps of KB Swings 2/1.5 . pood Sit-ups(17min) Recovery (15min) Rom wod

CrossFit Juke Joint – CrossFit Happy Memorial Day! We are canceling all the regular classes and having one class at 9am for Murph. Don’t forget about BBQ after. CFJJ will have burgers and hot dogs and some beers View Public Whiteboard Metcon Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air SquatsContinue reading “Monday, 5/27/19”

CrossFit Juke Joint – CrossFit View Public Whiteboard Gymnastics Metcon (No Measure) Muscle up progress(10min) Metcon Metcon (Time) For time, 2000m row or 2.5mile Bike 100 WB shots 10/9ft 20/14# 20 Muscle ups(30min) Scaling: 1MU=4RR+4RD

CrossFit Juke Joint – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 7 200m Row 50 Double UnderScaling: 30 DUs or 30 Singles Video (15min) https://youtu.be/FQCpoALd3Nw Metcon Metcon (Time) For time, 5 Rounds of 30m Weighted lunges 50/35 DBs, KBs on each hand 60m Shuttle Sprint (5-10-15m)(18min)

CrossFit Juke Joint – CrossFit View Public Whiteboard Weightlifting E=Pe^2: Week1 WK1: Snatch ((Deficit) 5×2@65%) (15min) *Use a 3-4 inch deficit Target +5.5#/Week WK1: Back Squat (1×1@90%) (12min) Metcon Metcon (Time) For time, 7 rounds of 3 Front Squat 185/125 7 L-Pull up(16min)

CrossFit Juke Joint – CrossFit View Public Whiteboard Weightlifting E=Pe^2:Week1 WK1: Snatch (6×1@77%) (20min) 1. 30sec for attempt, 2:00 rest 2. One miss allowed, otherwise you must repeat the weight the next week Target +22#/wk if workset > 220# Target +11#/wk if work set <=220# Metcon Metcon (Time) For time, 100 squats 30 Box JumpContinue reading “Wednesday, 5/22/19”

CrossFit Juke Joint – CrossFit View Public Whiteboard Weightlifting E=Pe^2: Week1 WK1: Clean and Jerk (3×1@90%) (15min) WK1: Front Squat (3×2@86%, with 10 Sit-ups, 8 Burpees) (15min) Each round do 10 Sit-ups and 8 Burpees right after the work set Metcon Metcon (Time) For time, 3 rounds of 15 Power cleans 135/95 15 Burpee(11min)