CrossFit Juke Joint – OWFL

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Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 24

1 Ring MU

6ft HS-walk

4 TTB

4 KTE

6 HSPU

1 Bar MU

CrossFit Juke Joint – CrossFit

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Gymnastics

Metcon (Distance)

HS-Walk progress
(10min)

Metcon (AMRAP – Reps)

Muscle up progress
(7min)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 24

1 Ring MU

6ft HS-walk

4 TTB

4 KTE

6 HSPU

1 Bar MU

CrossFit Juke Joint – OWFL

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Metcon

CrossFit Games Open 11.2 (AMRAP – Rounds and Reps)

15-Minute AMRAP of:
9 Deadlifts, 155# / 100#
12 Push-ups
15 Box Jumps, 24″ / 20″

CrossFit Juke Joint – CrossFit

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Weightlifting

Metcon (Weight)

1 Power Clean + 1 Hang squat clean + 1 Squat clean

Find the heaviest weight you can complete without dropping the bar.
(20min)

Metcon

CrossFit Games Open 11.2 (AMRAP – Rounds and Reps)

15-Minute AMRAP of:
9 Deadlifts, 155# / 100#
12 Push-ups
15 Box Jumps, 24″ / 20″

CrossFit Juke Joint – OWFL

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Weightlifting

Metcon (Weight)

EMOM 6

2 Snatch @75%

Metcon

Metcon (Time)

For time,

21-15-9reps of

TTB

WB Shots 10/9ft 20/14#
(8min)

CrossFit Juke Joint – CrossFit

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Weightlifting

Snatch (Find 1RM)

(25min)

Metcon (Weight)

EMOM 6

2 Snatch @75%

Metcon

Metcon (Time)

For time,

21-15-9reps of

TTB

WB Shots 10/9ft 20/14#
(8min)

CrossFit Juke Joint – OWFL

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Metcon

Metcon (Time)

For time,

3 rounds of

50 Double unders

50 Back extension (Superman)
(16min)

CrossFit Juke Joint – CrossFit

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Metcon

Metcon (AMRAP – Reps)

EMOM 12

Min 0,4,8 – 10/8 Cal row, then burpee

Min 1,5,9 – 10 DB Snatch@50/35#, then burpee

Min 2,6,10 – 10 WB shots 10/9ft @20/14#, then burpee

Min 3,7,11- Rest

Score: Total reps of burpees – any missing rep

Metcon (No Measure)

Double Under/Triple Under progress
(10min)

Metcon (Time)

For time,

3 rounds of

50 Double unders

50 Back extension (Superman)
(16min)

CrossFit Juke Joint – CrossFit

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Weightlifting

The CrossFit Total (Total Weight)

Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
(45min)