Friday, 11/29/19

CrossFit Juke Joint – CrossFit

For Thanksgiving day, Black Friday and Saturday. CFJJ opens its door to all CFJJ members, their families and friends.

Thursday, 11/28 – Turkey Day Workout #1 @10:30am -11:30am

Friday, 11/29- Turkey Day Workout #2 @1:30pm-2:30pm

Saturday, 11/30 – Turkey Day Workout #3 @9am-10am

CFJJ families, feel free to invite your family members and friends who are 8 years old or older

View Public Whiteboard

Metcon

Cindy XXXT (AMRAP – Rounds and Reps)

As teams of 2, Only one athlete can work at a time, can switch anyway.

Thursday, 11/28/19

CrossFit Juke Joint – CrossFit

For Thanksgiving day, Black Friday and Saturday. CFJJ opens its door to all CFJJ members, their families and friends.

Thursday, 11/28 – Turkey Day Workout #1 @10:30am -11:30am

Friday, 11/29- Turkey Day Workout #2 @1:30pm-2:30pm

Saturday, 11/30 – Turkey Day Workout #3 @9am-10am

CFJJ families, feel free to invite your family members and friends who are 8 years old or older

View Public Whiteboard

Metcon

Metcon (Time)

As teams of 2. for time,

100 cal row

100 cal bike

100 WB shots 10ft/9ft 20/14#

100 Box Jump 24/20″

100 Burpee

*One athlete can work at once, partitioned in any way.
(42min)

Wednesday, 11/27/19

CrossFit Juke Joint – CrossFit

View Public Whiteboard

Weightlifting

(30min)

Dark horsemen Wave1 Week2

Superset 4 rounds of A,B,C,D and E

A: Glute-Ham Raises (4×12 GHR )

https://youtu.be/w_7UaXfsbaw

B: Back Squat (Box Squat 5-5-5-5 (5RM))

https://youtu.be/p3tPpz1rmSs

C: Leg raises (4×12 )

D: American KB Swing (4×10@2/1.5pood)

E: 90 Second Rest (4×90)

Metcon

Metcon (AMRAP – Reps)

For calories and reps

AMRAP 2 Row/Bike for Cal

AMRAP 2 Thruster 95/65

AMRAP 2 Row/Bike for cal

AMRAP 2 Power snatch 95/65

AMRAP 2 Row/Bike for cal

AMRAP 2 Squat clean 95/65

Tuesday, 11/26/19

CrossFit Juke Joint – CrossFit

View Public Whiteboard

Weightlifting

(30min)

Dark Horsemen Wave 1 Week2

Supersets 4rounds of A,B,C,D and E

A: Weighted Pull-ups (4×12 @15/10)

B: Push Press (5-5-5-5 (5RM))

C: Landmine Twist (4×10@25/15 w/ 45# bar)

https://youtu.be/QDakeCOBdDE

D: KB Snatch (1 Arm 4×12@1.5/1pood)

E: 90 Second Rest (4x90sec Rest)

Metcon

Metcon (Time)

For time,

7Rounds of

7 Front squat 165/115

7 C2B Pull-ups
(14min)