Monthly Archives: January 2020

CrossFit Juke Joint – OWFL View Public Whiteboard 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 View Public Whiteboard 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 View Public Whiteboard 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 View Public Whiteboard 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 15Continue reading “Thursday, 1/30/20”

CrossFit Juke Joint – OWFL View Public Whiteboard 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 View Public Whiteboard 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 View Public Whiteboard Metcon Metcon (Time) For time, 3 rounds of 50 Double unders 50 Back extension (Superman)(16min)

CrossFit Juke Joint – CrossFit View Public Whiteboard 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 (NoContinue reading “Tuesday, 1/28/20”

CrossFit Juke Joint – CrossFit View Public Whiteboard Weightlifting The CrossFit Total (Total Weight) Back Squat (1 Rep Max)Shoulder Press (1 Rep Max)Deadlift (1 Rep Max)(45min)

CrossFit Juke Joint – OWFL View Public Whiteboard Weightlifting The CrossFit Total (Total Weight) Back Squat (1 Rep Max)Shoulder Press (1 Rep Max)Deadlift (1 Rep Max)(45min)