Monthly Archives: September 2019

CrossFit Juke Joint – OWFL View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 10 10 Deadlift 275/195 20 Sit-ups

CrossFit Juke Joint – CrossFit View Public Whiteboard Weightlifting Stage Pull Snatch (1-1-1-1-1) https://youtu.be/gVOKm3O5nfI(15min) Start @60% for the first round, add 5# each round Deadlift (Work up to a heavy single) (15min) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 10 10 Deadlift 275/195 20 Sit-ups

CrossFit Juke Joint – CrossFit View Public Whiteboard Metcon Metcon (Time) For time, 80 Bar facing burpees 4000m rowing or 4mile bike(30min)

CrossFit Juke Joint – CrossFit View Public Whiteboard Weightlifting Area51 Raid Week6 Hang Snatch (Work up to a heavy 2RM) (25min) Lift from 1 inch below knee Metcon Metcon (Time) For time, 21-15-9 reps of Deadlift 225/155 OHS 135/95(14min) Scaling options: 185/125 & 115/85 135/95 & 75/55

CrossFit Juke Joint – OWFL View Public Whiteboard Metcon Metcon (Time) For time, 21-15-9 reps of Deadlift 225/155 OHS 135/95(14min) Scaling options: 185/125 & 115/85 135/95 & 75/55

CrossFit Juke Joint – OWFL View Public Whiteboard Metcon (AMRAP – Reps) AMRAP 7 25 DU 5 Burpee Bar MUJump to a bar at least 6 inches beyond your reach Scalings: AMRAP 7 25 Single unders 5 Burpee Pull-up

CrossFit Juke Joint – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Reps) EMOM 7 25-50 DUs or 3-5 TUs Metcon (No Measure) T2B/K2E/Bar MU progression(10min) Metcon (AMRAP – Reps) AMRAP 7 25 DU 5 Burpee Bar MUJump to a bar at least 6 inches beyond your reach Scalings: AMRAP 7 25 Single unders 5Continue reading “Thursday, 9/26/19”

CrossFit Juke Joint – CrossFit View Public Whiteboard Weightlifting Area51 Raid Week6 Snatch (1×86%,1×92%,1×95%) (18min) Front Squat (1×1@78%, Then dropsets 2×1@(-10%)) (12min) **3 Box Jumps 30/24 before each working set Metcon Metcon (AMRAP – Reps) AMRAP 9 20 Cal row/Bike 30 WB shots 10/9ft 20/14# 20 T2B 30 Box Jump 24/20 20 SDHP 135/95 30Continue reading “Wednesday, 9/25/19”

CrossFit Juke Joint – OWFL View Public Whiteboard Metcon Metcon (AMRAP – Reps) AMRAP 9 20 Cal row/Bike 30 WB shots 10/9ft 20/14# 20 T2B 30 Box Jump 24/20 20 SDHP 135/95 30 Burpee 20 STO 135/95Originally it’s 6minutes AMRAP and there is one more exercise after STO Rich Fronning 143 reps(AMRAP 6) Sam BriggsContinue reading “Wednesday, 9/25/19”

CrossFit Juke Joint – CrossFit View Public Whiteboard Weightlifting Area51 Raid Week6 Clean and Jerk (1×94.5%, 1×98%x1x100.5%) (20min) Metcon Metcon (Time) “BSU” For time, 3 rounds of 7 Thrusters 165/115 15 MU 10 Power Snatch 165/115(25min) Scaling: 135/95 & 15 Pull-ups 95/65 & 15 Banded chin ups