Monthly Archives: February 2020

CrossFit Juke Joint – CrossFit View Public Whiteboard Metcon Metcon (Time) For time, 15 SQ cleans 155/105 30 TTB 30 Box jump 24/20″ 15 Muscle up 30 DB Single arm push press/Jerk 50/35 15 Thrusters 135/95 30 Pull-ups 30 Burpees 300ft OH Walking lunges 45/25# plate(38min)

CrossFit Juke Joint – OWFL View Public Whiteboard Metcon Metcon (Time) For time, 10 rounds of 5 Power clean 155/105 10 Walking lunges(14min) Compare to 1/28/19

CrossFit Juke Joint – CrossFit View Public Whiteboard Weightlifting Incredible Bulk 2.0 Week4 Spitz Snatch (5×2@50%+16.5#) Ideal is to complete a full muscle snatch and then go right into an overhead squat with no pause in between the 2 movements.(15min) Back Squat (With a 2sec pause 3×2@70%+16.5#) (15min) Metcon Metcon (Time) For time, 10 roundsContinue reading “Friday, 2/28/20”

CrossFit Juke Joint – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Reps) EMOM 12 1st min- 8 KTE 2nd min- 12/10 cal row Metcon (Weight) Max Weighted Push up Find 1RM weighted Push up(15min) https://youtu.be/LE41CLYpsG8 Metcon (AMRAP – Rounds and Reps) AMRAP 15 10 KB swings 2/1.5 pood 10 Box Jump 24/20″ 10 RingContinue reading “Thursday, 2/27/20”

CrossFit Juke Joint – OWFL View Public Whiteboard Metcon Metcon (Weight) Max Weighted Push up Find 1RM weighted Push up(15min) https://youtu.be/LE41CLYpsG8 Metcon (AMRAP – Rounds and Reps) AMRAP 15 10 KB swings 2/1.5 pood 10 Box Jump 24/20″ 10 Ring dipsCompare to 7/31/18

CrossFit Juke Joint – OWFL View Public Whiteboard Metcon Metcon (AMRAP – Reps) AMRAP 9 1-2-3-4-5… Power Snatch 95/65 Burpee 1 Muscle up before each round

CrossFit Juke Joint – CrossFit View Public Whiteboard Weightlifting Incredible Bulk 2.0 Week4 Clean+Front Squat (4x(1+2)@65%+33#) Full squat clean + Front squat(15min) Split Jerk (3×1@85%+16.5#) (15min) Metcon Metcon (AMRAP – Reps) AMRAP 9 1-2-3-4-5… Power Snatch 95/65 Burpee 1 Muscle up before each round

CrossFit Juke Joint – OWFL View Public Whiteboard Metcon McGhee (AMRAP – Rounds and Reps) 30-Minute AMRAP of: 5 Deadlifts, 275# 13 Push-ups 9 Box Jumps, 24″In honor of Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 in central Iraq.To learn more about McGhee click hereDL:275/195 Box Jump:24/20″

CrossFit Juke Joint – CrossFit View Public Whiteboard Weightlifting Snatch grip Push press+ Heaving Snatch Balance (1x(1+1)@65%+33#) From the rack • Start in Snatch Grip BTN • Slow dip and drive the bar up • Rotate shoulders and lock out elbows • Heaving Snatch Balance • Dip and drive • Moving your feet and lockingContinue reading “Tuesday, 2/25/20”

CrossFit Juke Joint – OWFL View Public Whiteboard Gymnastics Metcon (No Measure) EMOM 12 1st min- 10 HS-Kick 2nd min- 4 Strict HSPU 3rd min- 6-12ft HS-walk or 45sec HS-Hold Metcon Metcon (AMRAP – Rounds and Reps) AMRAP10 4 HSPU 8 KB Swings 2/1.5 pood 12 Sit-up (GHD is optional)