Friday, 5/31/19

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,

10 Squat cleans 155/105

8 Squat cleans 185/125

6 Squat cleans 225/145

4 Squat cleans 245/155

2 Squat cleans 255/165
(14min)

Thursday, 5/30/19

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

Deadlift 315/225
(11min)

Wednesday, 5/29/19

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 (AMRAP – Reps)

For max reps,below:

1min Full squat snatch 135/95

1min T2B

1min DU

1min Bar MU

1min DU

1min T2B

1min Full squat snatch 135/95

(post total reps for the score)

Monday, 5/27/19

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 Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
(60min)