Monthly Archives: October 2019

CrossFit Juke Joint – OWFL View Public Whiteboard Metcon Metcon (Time) 5 Rounds for load and time of 5 Deadlift 5 Ring HSPU(15min) Post time for the score, the load in the comment

CrossFit Juke Joint – CrossFit View Public Whiteboard Weightlifting Deadlift (Work up to a heavy single) (18min) Gymnastics Metcon (No Measure) MU Progression(8min) Metcon Metcon (Time) 5 Rounds for load and time of 5 Deadlift 5 Ring HSPU(15min) Post time for the score, the load in the comment

CrossFit Juke Joint – OWFL View Public Whiteboard Metcon Metcon (Time) For time, 25 Walking Lunge steps 20 Pull-up 50 Box jump 20″ 20 DU 25 Ring Dips 20 KTE 30 KB Swings 2/1.5 pood 30 Sit-up 20 Hang squat cleans 50/35 DBs 25 Back Extensions (Superman) 30 WB shots 20/14# 3 Rope climbs(31min) CompareContinue reading “Wednesday, 10/30/19”

CrossFit Juke Joint – CrossFit View Public Whiteboard Metcon Metcon (Time) For time, 25 Walking Lunge steps 20 Pull-up 50 Box jump 20″ 20 DU 25 Ring Dips 20 KTE 30 KB Swings 2/1.5 pood 30 Sit-up 20 Hang squat cleans 50/35 DBs 25 Back Extensions (Superman) 30 WB shots 20/14# 3 Rope climbs(31min) CompareContinue reading “Wednesday, 10/30/19”

CrossFit Juke Joint – CrossFit View Public Whiteboard Weightlifting CI+Hang Chinese High Pull+EI+Hang Snatch (4×1@70% of 1RM Snatch) From the floor to the knee use a 3 second concentric. Pause for a 1 second isometric hold then Execute a Hang Chinese High Pull Lower the bar back to the Power position. Use a 2 secondContinue reading “Tuesday, 10/29/19”

CrossFit Juke Joint – OWFL View Public Whiteboard Metcon Metcon (Time) For time, 3 Rounds of 12 Front squat 135/95 12 burpee Pull-up(9min)

CrossFit Juke Joint – OWFL View Public Whiteboard Metcon Metcon (3 Rounds for reps) 5 attempts at each of the following:
 Broad jump 50 ft. in as few jumps as possible
 3 pull-ups as slow as possible
 Max set of strict freestanding handstand push-ups
 Rest as needed between attempts. Post lowest number of jumps, longestContinue reading “Monday, 10/28/19”

CrossFit Juke Joint – CrossFit View Public Whiteboard Gymnastics Metcon (No Measure) HSPU/Free Handstand (Push up)/Press to Handstand Progression(15min) https://youtu.be/q4Et783ayZs Metcon Metcon (3 Rounds for reps) 5 attempts at each of the following:
 Broad jump 50 ft. in as few jumps as possible
 3 pull-ups as slow as possible
 Max set of strict freestanding handstandContinue reading “Monday, 10/28/19”

CrossFit Juke Joint – CrossFit View Public Whiteboard Metcon 10k Row (Time) Max Effort 10k RowAs teams of 2-4, for time 10km rowing. Athletes can switch anytime anyway. (55min)

CrossFit Juke Joint – CrossFit View Public Whiteboard Metcon Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time) 21 deadlifts 225/155 lb 21 handstand push-ups 15 deadlifts 225/155 lb 15 handstand push-ups 9 deadlifts 225/155 lb 9 handstand push-ups 21 deadlifts 315/205 lb 50-ft. handstand walk 15 deadlifts 315/205 lb 50-ft. handstand walk 9 deadliftsContinue reading “Friday, 10/25/19”