Monthly Archives: March 2020

CrossFit Juke Joint – CrossFit View Public Whiteboard Weightlifting Snatch (Work up to a heavy single ) (15min) https://youtu.be/0qYMtJXR0LQ Metcon (Weight) EMOM 6 1 Snatch @88% of 1RM Snatch HOME WOD Metcon (Time) For time, 5 rounds of 500m Row or 400m Run or 0.7mile Bike 7 Thrusters 135/95 or (DB50/35s)(21min) Barbell Thruster: https://youtu.be/L219ltL15zk DBContinue reading “Tuesday, 3/31/20”

CrossFit Juke Joint – CrossFit View Public Whiteboard HOME WOD A: Metcon (No Measure) EMOM 12 Even min- 8 HS-kicks Odd min- 40 sec HS-Walk for distance (in ft) or 40sec plank hold B: Metcon (AMRAP – Reps) Tabata Air squat Then, AMRAP 4 Muscle Up (Ring or Bar) or Wall Walk Tabata score=The leastContinue reading “Monday, 3/30/20”

CrossFit Juke Joint – CrossFit View Public Whiteboard HOME WOD Deck of Cards (Time) Draw cards from a standard 52-card deck plus 2 Jokers. Each card drawn determines which exercise to do and the number of reps. Suit determines the exercise: Hearts = Push-Ups Diamonds = Sit-Ups Clubs = Air Squats Spades = Box jumpsContinue reading “Saturday, 3/28/20”

CrossFit Juke Joint – CrossFit View Public Whiteboard HOME WOD Pt.A: Metcon (AMRAP – Reps) On a 14min running clock, from min 0 – min 6, add 1 more rep each min. From min 7 to min 13, do 1 less rep each min. Min 0- 6 burpee Min 1- 7 burpee . . MinContinue reading “Friday, 3/27/20”

CrossFit Juke Joint – CrossFit View Public Whiteboard Weightlifting Metcon (Weight) EMOM 14 With a 115/85 barbell Even Min: 1 Power Snatch+ 1Low Hang Squat snatch Odd Min: 2 x(1Power clean+1Push Jerk) HOME WOD Metcon (AMRAP – Rounds and Reps) AMRAP 21 10m Seal walk 10m Backward Bearcrawl (1-4)Pyramid ladder push up 10 HS-Kick ThenContinue reading “Thursday, 3/26/20”

CrossFit Juke Joint – CrossFit View Public Whiteboard Weightlifting 3-Position Snatch (10×1@95/65) High Hang snatch Mid Thigh Snatch Full snatch60-90sec break between round https://youtu.be/LCmzAJAubDo HOME WOD Metcon (Time) For time, 5 rounds of 5 OHS 135/95 10 TTB (or 20 Sit-up) 15 DB Hang Squat clean 50/35 (or 135/95) 20 DU(26min) For OHS, If youContinue reading “Wednesday, 3/25/20”

CrossFit Juke Joint – CrossFit View Public Whiteboard HOME WOD Metcon (No Measure) EMOM 16 1st Min- 8 Thoracic Extension Rotations (4 each side) 2nd Min- 10 HS-Kick 3rd Min- 15 second L-sit hold https://youtu.be/PWuBjrN-knY 4th Min- 8 Body bridges with head on the ground Metcon (AMRAP – Rounds and Reps) AMRAP 10 10 BoxContinue reading “Tuesday, 3/24/20”

CrossFit Juke Joint – CrossFit View Public Whiteboard Weightlifting Do this part only if you have a barbell and weights, if you don’t have them, Just do the Home WOD Clean (Low Hang squat clean 1×3@80%-100% of C&J) (25min) HOME WOD Metcon (Time) For time, 10 rounds of 15 Deadlift 135/95 15 Push-ups(14min) If youContinue reading “Monday, 3/23/20”

CrossFit Juke Joint – CrossFit View Public Whiteboard Metcon Metcon (Time) For time Run Lunch Loop 6.4miles or any 5-6 mile trail with uphills and downhills.

CrossFit Juke Joint – OWFL View Public Whiteboard Metcon Metcon (Time) “Dee” For time, 4 rounds of 40 Air squats 30 Hand release push ups 20 Burpee 400m Run(36min) If you can’t run, 500m row