CrossFit Juke Joint – CrossFit

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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

DB Thruster:

https://youtu.be/u3wKkZjE8QM

Backpack thruster:

https://youtu.be/OAzbopyuwT0

Broomstck Thruster:

https://youtu.be/38F4ceD6hNE

Band Thruster:

https://youtu.be/SKIjqYrCLN8

Water Jug Thruster:

https://youtu.be/rnIQxLs-DK8

CrossFit Juke Joint – CrossFit

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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 least number of reps in any of the eight intervals.

Final score= Tabata score x MU (Wall Walk)

Online tabata timer:

https://www.tabatatimer.com/
Wall walk: https://youtu.be/NK_OcHEm8yM

What is Tabata?:

https://www.active.com/fitness/articles/what-is-tabata-training

C: Metcon (Time)

For time,

21-15-9 reps of

HSPU (or Hand release push-up)

Pull-up (or Sit-up)
(9min)

Scales:

HSPU= Push-ups

If you don’t have an access to a pullup bar, do sit-ups instead

Hand release push up:

https://youtu.be/kHtt49_Pljw

CrossFit Juke Joint – CrossFit

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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 jumps (24/20 in)

Card value determines the number of reps (face cards = 10, Aces = 11).

Jokers = 15 Burpees

Before the clock starts pick the first card from the deck to determine what exercise to do and how many reps. Card value = number of reps (face cards = 10, Aces = 11).

if you don’t have a deck of cards

https://apps.apple.com/us/app/ripdeck-deck-of-cards-workout/id409921624
https://youtu.be/BLNTMEpcMJM

CrossFit Juke Joint – CrossFit

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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

.

.

Min 6 – 12 burpee

Min 7- 11 burpee

.

.

Min 13 – 6 burpee
If you have a rower/bike do this for cal

Start from 12/10 cal each

Pt.B: Metcon (Time)

For time,

150 Inverted burpee
https://youtu.be/M6_nkTKhaFY

CrossFit Juke Joint – CrossFit

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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

Then with a dog, baby, child, spouse, another person, SB, Big Water bottle, etc…

10 Front Squat

10 Walking Lunge

10 Front Squat

10 Walking Lunge

CrossFit Juke Joint – CrossFit

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Weightlifting

3-Position Snatch (10×1@95/65)

High Hang snatch

Mid Thigh Snatch

Full snatch
60-90sec 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 you don’t have barbell:

1) Single arm DB OHS (5 on each arm)

2) Broomstick OHS 10 reps

If you don’t have DUs, 40 Single Unders

CrossFit Juke Joint – CrossFit

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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 Box Jump 40/30″

20 Pistols, alternating legs
If you don’t have a box to jump, find other options like stairs, truck trunk bed, rock, etc…If you can’t find one you will do Tuck Jump with feet-hand touch.

Scale for pistol: air squats.

Toe Touch Jump:

https://youtu.be/fGwyZgyCOGc

CrossFit Juke Joint – CrossFit

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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 you don’t have barbell for DLs, do 15 DB snatch 50/35#. (scale the weight on DB as needed)

If you don’t have barbell or DB, do 15 Superman with 1 sec pause at the top for DLs.

CrossFit Juke Joint – CrossFit

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Metcon

Metcon (Time)

For time

Run Lunch Loop 6.4miles

or any 5-6 mile trail with uphills and downhills.

CrossFit Juke Joint – OWFL

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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