Monthly Archives: June 2019

CrossFit Juke Joint – CrossFit View Public Whiteboard Metcon Granite Clean Ladderish 2019 Scaled (Time) 2019 Granite Game WOD #1 Scaled For time, 15 Squat Clean 135/95 15 TTB 12 BF Burpee (Bar Facing) 13 Squat Clean 155/105 15 TTB 12 BF Burpee 11 Squat Clean 185/125 15 TTB 12 BF Burpee 9 Squat CleanContinue reading “Saturday, 6/29/19”

CrossFit Juke Joint – CrossFit View Public Whiteboard Weightlifting Endgame: Week2 WK2: Power Clean+Push Jerk+Split Jerk (3x(1+1+2)@65%+#) (15min) In Week 1, work at 65% of your 1RM Clean & Jerk for 4 x 1+1+2. In Week 2, apply target weight increase and complete 3 sets of 1+1+2. In Week 3, apply target weight increase andContinue reading “Friday, 6/28/19”

CrossFit Juke Joint – CrossFit View Public Whiteboard Gymnastics Metcon (No Measure) HS-Walk Progression(10min) Metcon Metcon (Time) For time, 50 Box Jump 30/24 50 KB Swing 2/1.5 pood 50 K2E 50 WB shots 10/9ft 30/20# 50 Burpees(34min)

CrossFit Juke Joint – CrossFit View Public Whiteboard Weightlifting Endgame: Week2 WK2: Tempo Snatch Pull (4×1@(82%+#)) 5 second isometric hold at mid shin then 10 second isometric hold at mid thigh.(15min) In Week 1, work at 82% of your 1RM Snatch for 4 sets. Target 10kg (22#) increase / week if work sets are aboveContinue reading “Wednesday, 6/26/19”

CrossFit Juke Joint – CrossFit View Public Whiteboard Weightlifting Endgame: Week2 WK2: 1 Snatch+10second Eccentric Lowering From the Power Position+1Snatch High Pull (4×1@(80%+#)) https://youtu.be/bsMY2iDvkbk(15min) In Week 1, work at 80% of your 1RM Snatch for 5×1. In Week 2, apply target weight increase and complete 4×1. In Week 3, apply target weight increase and completeContinue reading “Tuesday, 6/25/19”

CrossFit Juke Joint – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Reps) EMOM 12 Min 0,3,6,9 – 11/9 Cal Row Min 1,4,7,10 – 11/9 Cal Bike Min 2,5,8,11 – 11/9 Burpee Metcon (Time) For time, 5 Rounds of 20 WB shots 10/9ft 30/20# 1 L-sit Rope Climb(16min)

CrossFit Juke Joint – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) As teams of 2 AMRAP 25 100 Double under 25 T2B 25 Deadlift 225/155 50 Box Jump over 24/20**In-relay style, athlete A finishes 100 DU, then B. A finishes T2B, then B, A does DL, then B. A does BJ,Continue reading “Saturday, 6/22/19”

CrossFit Juke Joint – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Reps) EMOM 12 Min 0,3,6,9 – Bike for Cal 10/8 Min 1,4,7,10- Row for Cal 10/8 Min 2,5,8,11 – 10/8 Burpees Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 25 20 Push-up 30 Sit-up 40 Cal Row/Bike

CrossFit Juke Joint – CrossFit View Public Whiteboard Weightlifting Endgame: Week1 WK1: Power Clean+Push Jerk+Split Jerk (4x(1+1+2)@65%) (15min) CLEAN + POWER JERK + 2 SPLIT JERKS In Week 1, work at 65% of your 1RM Clean & Jerk for 4 x 1+1+2. In Week 2, apply target weight increase and complete 3 sets of 1+1+2.Continue reading “Thursday, 6/20/19”

CrossFit Juke Joint – CrossFit View Public Whiteboard Weightlifting Endgame: Week1 WK1: Tempo Snatch Pull (4×1@82%) 5 second isometric hold at mid shin then 10 second isometric hold at mid thigh.(15min) In Week 1, work at 82% of your 1RM Snatch for 4 sets. Target 10kg (22#) increase / week if work sets are aboveContinue reading “Wednesday, 6/19/19”