Friday, 7/31/20

CrossFit Juke Joint – CrossFit

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Box WOD

A: Power Snatch (Work up to a heavy single)

(15min)

B: Overhead Squat (Work up to a heavy single)

(10min)

C: Metcon (Time)

For time

10 rounds of

1 Power Snatch

3 Overhead squat
(19min)

Post time for the score. Record your working weight in the comment box.

Use your 75% or heavier.

HOME WOD

a: Metcon (Time)

For time,

5 rounds of

5 Hand release push up

https://youtu.be/Xs88lgQ0dC4

30 second Plank

5 Hand release push up

30 second Plank

1minute rest

b: Metcon (Time)

10 rounds for time,

20 DB(or 1 Gal water jug) Lateral lunge, alternating side every time.

https://youtu.be/A3J4Pavpuqc

15 Mountain Climbers

10 Tuck Jump

https://youtu.be/BDA3DERQKFk

Thursday, 7/30/ 20

CrossFit Juke Joint – CrossFit

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Box WOD

A: Metcon (No Measure)

1. One-Two-Elbow-Knee-Knee

2. Side Kick

3. One-Two-Three-Side Kick-Back Kick
(15min)

B: Metcon (8 Rounds for reps)

For rounds, 8 2minute work and 1minute rest intervals

Repeat the first 4 Intervals twice

AMRAP2

One-Two-Elbow-Knee-Knee

1minute rest

AMRAP2

6 (R) Round Kick

6 x Round-Skip Side (3 on each side)

6 (L) Round Kick

1minute rest

AMRAP2

One-Two-Three-Side Kick-Back Kick

1minute rest

AMRAP2

2 Ground Drill 2 with 3 Punches

2 Ground Drill 3 with 3 Hammer fists

1minute rest

HOME WOD

a: Metcon (Time)

For time,

150 Burpees

b: Metcon (Time)

For time,

5 rounds of

10 Hollowrocks

20 Russian Twist

https://youtu.be/Lkul2kmQEU0

45 seconds Straight arm plank shoulder taps

https://youtu.be/cC2Jj70zTuo

Wednesday, 7/29/20

CrossFit Juke Joint – CrossFit

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Box WOD

A: Deadlift (Work up to a heavy single )

(15min)

B: Back Squat (1×1@90%)

(15min)

C: Metcon (AMRAP – Rounds and Reps)

AMRAP 7

7 Deadlift 315/205

3 Burpee over bar

14 One legged squat, alternating

21 Double Unders

3 Burpee over bar

HOME WOD

a: Metcon (Time)

For time,

20-18-16-14-12-10-8-6-4-2 reps of

DB(KBs or 1 Gal Water Jugs) Push Press

DB(KBs or 1 Gal Water Jugs) Front squat

Burpee over DB

V-up

https://youtu.be/7UVgs18Y1P4

Tuesday, 7/28/20

CrossFit Juke Joint – CrossFit

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Box WOD

A: Power Clean + Push Press (4×1@70% of 1RM C&J)

(15min)

B: Metcon (Time)

For time,

5 rounds of

250m Row

10 Front squat 135/95

15 Ab barbell roll out

20 Box Jump 24/20″
(28min)

HOME WOD

a: Metcon (Time)

For time,

10 rounds of

10 DBs(or Water Jugs) Shoulder Press

10 Neutral Grip Bent Over row with DBs ot Water Jugs

10 DB/KB/Water Jug Swing

https://youtu.be/uB-fq0HqGK0
*Neutral grip bent over row: Bent over position with your chest nearly parallel to the floor. Start by having both arms extended at arms lock, with your hands in a neutral grip (palms facing each other). Keeping your core engaged, row both arms to 90 degrees engaging your scapula to complete the row. Slowly return to your starting position.

Monday, 7/27/20

CrossFit Juke Joint – CrossFit

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Box WOD

A: Weighted Pull-ups (5-5-3-3-1-1-1)

(20min)

Find the heaviest 1 RM weighted pull up.

Kipling is allowed.

B: Metcon (2 Rounds for reps)

EMOM 12

1st min- AMRAP pull-up

2nd min- AMRAP sit up

3rd min- rest

C: Metcon (AMRAP – Reps)

AMRAP 7

TTB

Ring dip

Air squat
Round of

3 – 9

6 – 27

9 – 54

12 – 90

15 – 135

18 – 189

21 – 252

HOME WOD

a: Metcon (Time)

For time,

3 rounds of

50 air squat

25 push up

50 Sit up

b: Metcon (Time)

For time,

4 rounds of

20 Plyo Lunge

https://youtu.be/a1YLRD3pxfA

10 Squat Jump

https://youtu.be/hkln7p24isA

1minute rest

Saturday, 7/25/20

CrossFit Juke Joint – CrossFit

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Box WOD

A: Metcon (AMRAP – Rounds and Reps)

AMRAP 25

20 Push up

30 Sit up

40 Cal row
Compare to 6/21/19

B: Metcon (No Measure)

NFT

3 rounds of

60 second Plank to Push up

20 Med ball V-up 20/14
(15min)

HOME WOD

If you did all 5 Home WOD this week, have a rest day. If you need a workout, do one of this weeks Home WODs you have missed.

Friday, 7/24/20

CrossFit Juke Joint – CrossFit

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Box WOD

A: Metcon (6 Rounds for weight)

Turkish Get up

6-6-4-4-2-2

Start with a weight that you can complete 3TGUs on each arm unbroken using KB/DB/Farmer’s Carry barbell with weight, then add weight each round.

Add all the weights up each round you use.

For example,

20#-35#-53#-70#-80#-90#

then total score will be 338#
(20min)

B: Metcon (Time)

7 rounds for time,

3 Front squats 185/125

7 L-pull up
(15min)

L-pull up:

https://youtu.be/qeGS55RHBUU

Scaled options for L-pull up

1. Kipping pull up

2. Banded chin-up

3. 3 second negative pull-up (*holding the legs out for L-shape is optional)

HOME WOD

a: Metcon (10 Rounds for time)

Complete 10 rounds of the following exercises working at max intensity. Rest 60 seconds between rounds.

10 Burpee

50m Dash

Record and post the time for each round.

Thursday, 7/23/20

CrossFit Juke Joint – CrossFit

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Box WOD

A: Metcon (No Measure)

1. One-One-Two-Dug-Three-(R)Hook (Body)

2. Choke-Takedown

3. Low Kick

4. Face Kick

B: Metcon (8 Rounds for reps)

For rounds or reps each interval,

2 rounds of 2minute on 1minute off intervals below

AMRAP2

One-Two-Three-Four

1min rest

AMRAP2

Low Kick-Face Kick

1min rest

AMRAP2

One-Two-Dug-Choke-Take down-3 Hammer Fist

1min rest

AMRAP2

(L)Skip Side Kick-(R)Back Kick

(R)Skip Side Kick-(L)Back Kick

10 Wave master sit up 2 hook punches

1min rest

HOME WOD

a: Metcon (Time)

For time,

150 Air squats

*Perform 150 Air Squats. While doing so every minute on the minute stop and perform 5 burpees. Then continue with air squats.

b: Metcon (Time)

3 rounds for time,

30-20-10 reps of

NEUTRAL GRIP DUMBBELL(Water Jug) PUSH PRESS

https://youtu.be/_bYHToZ81jo

FRONT RACK LUNGES

Hold 2 dumbbells, kettlebells, a barbell or any odd object (like a backpack) if available.

https://youtu.be/3ZTwYW5PhfE

BENCH PUSH UPS

https://youtu.be/6crpkXx0cHo

Wednesday, 7/22/20

CrossFit Juke Joint – CrossFit

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Box WOD

A: Metcon (Time)

For time,

3 rounds of

30 Squat cleans 95/65

30 Pull up

1.5 mile Bike
(45min)

HOME WOD

a: Metcon (Time)

For time,

4 rounds of

12 DB (Water Jug) Shoulder press @a pair of DB or 1 Gal water jugs

10 Seated lateral shoulder raise @a pair of DB or 1 Gal Water jugs

https://youtu.be/-TfzN4-kpLw

b: Metcon (Time)

For time,

3 rounds of

3 minutes run

50 squats

3 minutes run

40 squats

3 minutes run

30 squats

3 minutes run

20 squats

3 minutes run

10 squats

Tuesday, 7/21/20

CrossFit Juke Joint – CrossFit

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Box WOD

A: Metcon (AMRAP – Reps)

EMOM 12

1st Min-50 Double Under

2nd Min-10 Pike stance Compression

3rd Min-10 Straddle stance Compression
https://youtu.be/mC4sBN6E_R8

B: Metcon (AMRAP – Reps)

EMOM 11

10/8 Cal Row

C: Metcon (AMRAP – Rounds and Reps)

AMRAP 10

20 Box Jump 24/20″

10 HSPU

HOME WOD

a: Metcon (AMRAP – Reps)

4 rounds of

45 seconds max reps of

ALTERNATING DUMBBELL (WATER JUG 1GAL)FLOOR PRESS

**Assign a neutral grip meaning your palms are facing each other. Perform with slow and controlled movement.

https://youtu.be/iug7nscPFuk

15 SEATED REAR DELT FLYS @WATER JUGS 1GAL

https://youtu.be/EA7u4Q_8HQ0

10 SIDE PLANK WIND MILL

https://youtu.be/AdqLhzf8AWo

*Add resistance by holding a light dumbbell or any weighted object in your hand. Perform 10 reps on each side per set.

B: Metcon (Time)

FOR TIME,

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

Single arm KB(Water Jug) Swing

Hand release push up

https://youtu.be/Xs88lgQ0dC4

Air squat