Thursday, 4/30/20

CrossFit Juke Joint – CrossFit

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Weightlifting

Snatch Dynamic Warm up (No Measure)

Couch Stretch (Left/Right) for 30 seconds

Samson Stretch for 30 seconds

Lateral Lunge (Left/Right) x 10 yrds

Torokhtiy Pulls x 10 reps

Muscle Snatch x 10 reps

Behind the Neck Press x 5 reps

Overhead Squats x 10 reps

Snatch Balance x 5 reps

Behind the Neck Sots Press x 5 reps

Overhead Squat Hops x 5 reps

https://youtu.be/peKCUU8TA6M

Snatch (1RM)

Metcon (Weight)

E2MOM 10

2 Full Squat snatch @5# heavier than Wednesday, 4/22/20

Metcon

Metcon (Time)

For time:


2 rounds of:


10 snatches, 175 / 125 lb.


12 burpees


Then, 2 rounds of:


10 snatches, 115 / 75 lb.


12 burpees
Compare to 7/25/19

2019 CrossFit Regional Event 4

HOME WOD

Metcon (AMRAP – Reps)

EMOM 21

5 Sit up

10 Push-up

15 Squat
If you can’t fininsh all the reps in time, start fresh on the next minute on the minute.

Post total reps you complete

Wednesday, 4/29/20

CrossFit Juke Joint – CrossFit

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HOME WOD

https://youtu.be/GTho0tYDafU

A: Metcon (AMRAP – Reps)

With a barbell/PVC/Broomstick

EMOM 12

1st min-10 BTN Snatch grip Shoulder Press

2nd min-10 OHS

3rd min-5 Muscle Snatch

4th min- 3 Full squat snatch

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 9

10 Wall ball shots 10/9ft target 20/14#, if you don’t have Medicine ball, use a soccerball, basketball, volleyball. ..

10 Hollowbody roll tuck up and V-up

10 Power Snatch Barbell/PVC/Broomstick

C: Metcon (AMRAP – Reps)

Min 0-1: AMRAP sit-up

Min 1-2: AMRAP hollowrock

Min 2-3: AMRAP V-up

Min 3-4: AMRAP Deadbug

Min 4-5: AMRAP Superman

Min 5-6: 1min Low plank (1rep=10second)

Tuesday, 4/28/20

CrossFit Juke Joint – CrossFit

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Weightlifting

If you have a barbell and plates

A: Clean and Jerk (1RM)

B: Metcon (Weight)

E2MOM 14

(every 2 minutes on the minute)

1 C&J @92% of Part A

HOME WOD

WITH NO BAR NOR PLATES

https://youtu.be/upgy5Gv0mzw

A: Metcon (AMRAP – Reps)

With a PVC/Broomstick

EMOM 12

1st min-10 Clean High Pull

2nd min-5 scare crow to squat catch “Fast Elbows!!!”

3rd min-3 Split Jerk from eye brows “Fast feet”

4th min-30sec Jerk grip Overhead split position hold (5sec =1rep)

B: Metcon (Time)

For time,

21-18-15-12-9-6-3 reps of

Thrusters with a PVC/Broomstick

Hollowrock

Superman

Metcon

For Everyone

Metcon (No Measure)

NFT, with good quality with a barbell/PVC/Broomstick

10 rounds of

3 Squat clean+Split Jerk

10 second HS-hold

10 second HS-shoulder tab

10 second HS hold

Friday, 4/24/20

CrossFit Juke Joint – CrossFit

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HOME WOD

For the movemnet info:

https://wordpress.com/page/crossfitjukejoint.com/4808

Metcon (AMRAP – Reps)

2nd House Quarantine Games Workout #1

On a 7-minute running clock, as many reps of

00:00-01:00 Push ups (Knee push-ups for Masters 55 Years or older and scaled)

01:00-03:00 Line facing burpee over 6-inch line

03:00-04:00 Elbow to Plank

04:00-06:00 Line facing burpee over 6-inch line

06:00-07:00 Push ups

Total reps of Push ups, Line facing burpees, and Elbow to Planks completed for the score

Metcon (AMRAP – Reps)

2nd House Quarantine Workout #2

Set up the clocks for 4 Tabata or 32 rounds of 20 seconds on and 10 seconds rest intervals.

On the first Tabata(4minutes), 8 intervals of 20 seconds squat bottom position hold and 10 seconds of AMRAP Bottom to Bottom air squats.  *Every time you stand for taking a break while you are hold the bottom position, or if you don’t go to the bottom position immediately, you will lose 1 rep on your score.

On the second Tabata (4minute), 8 intervals of 20 seconds AMRAP Walking lunges and 10 seconds rest.

Then repeat this one more time.

There is NO BREAK between tabata.

Thursday, 4/23/20

CrossFit Juke Joint – CrossFit

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Metcon

Only if you have a bar/rings for MU and Pull-ups

McCluskey (Time)

3 Rounds for time of:

9 Muscle-ups

15 Burpee Pull-ups

21 Pull-ups

800m Run

If you’ve got a 20# vest or body armor, wear it.
In honor of U.S. Army Sergeant Jason “Mick” McCluskey, 26, of McAlester, Oklahoma, was killed on November 4, 2010
To learn more about McCluskey click here
(40min)

HOME WOD

Metcon (Time)

For time,

3 rounds of

50 Hollowrocks

50 Supermans

50 Sit-ups

800m Run