Monthly Archives: January 2021

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (AMRAP – Reps) EMOM 16 1st Min- 12/10 Cal row 2nd Min- 10 WB Shots 10/9ft 30/20# 3rd Min- 10 DB snatch 50/35 Alternating arm 4th Min- 50 Double Under B: Metcon (Time) For time, 50 Single arm DB OH walking lunges 50/35#Continue reading “Saturday, 1/30/21”

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Push Jerk + Split Jerk (4x(1+2)@65%+5.5# (from 1RM C&J)) (15min) In Week 2, apply target weight increase and complete 4 x 1+2. Target 2.5kg (5.5#) increase / week B: Clean grip deadlift + Low hang clean (3x(1+2)@65%+11# (from C&J)) https://youtu.be/cnpFKUhp-BI(15min) In Week 2, applyContinue reading “Thursday, 1/29/21”

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (No Measure) Combo Pt. A 1- 2- Slip(L) – 2- 3- Rear Body Kick Combo Pt.B Check Kick(R) – Rear Body Kick – 3- Rear Low Kick Jump Side-Jump back B: Metcon (No Measure) 4 rounds of 2min ON/ 1min OFF Round 1Continue reading “Thursday, 1/28/21”

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Clean (Halt Clean 5×1@75% of 1RM C&J) (15min) B: Front Squat (4×2@55%+5#) (10min) BOTTOM UP FRONT SQUAT + 3 SECOND ECCENTRIC FRONT SQUAT https://youtu.be/Lbjx1WvqFx0. C: Metcon (Time) For time, 21-15-9 reps of Power clean 135/95 WB shots 10/9ft 20/14# HSPU(18min) HOME WOD a: MetconContinue reading “Wednesday, 1/27/21”

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (No Measure) NFT (not for time but for quality) 2 rounds of 2 Strict chin up 2 mixed grip strict chin up (2 on each side) 2 strict pull up 2 Wide grip pull up 15 second Hip extension hold on GHD 10Continue reading “Tuesday, 1/26/21”

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Snatch (Tempo 1×3@70%, Then 1×3@(60%)) (15min) https://youtu.be/j_09XYXy7uo A-2: Snatch Pull (High pull 2×3@95% of Snatch 1RM) (10min) B: Metcon (6 Rounds for reps) 2 Rounds for max reps of: AMRAP2 shoulder press 135/95 1min rest AMRAP2 Front squat 225/145 1min rest AMRAP2 Deadlift 315/215Continue reading “Monday, 1/25/21”

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (No Measure) Pt. A 1- Dutch Block (Lead) – 3 – Rear Body Kick Pt. B 1- 2- Dutch Block(Rear) – 2- Lead Body Kick Round kick- Back Kick Back Kick – Round kick B: Metcon (No Measure) 4 rounds of 2 minsContinue reading “Saturday, 1/23/21”

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (No Measure) EMOM 16 Min 1 – 30 Second Superman hold Min 2 – 30 Second Dead hang Min 3 – 45 second low plank hold Min 4 – 45 Second Wall sit hold B: Metcon (No Measure) MU progression/Efficiency work Bar orContinue reading “Friday, 1/22/21”

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Clean grip deadlift + Low hang clean (4x(1+2)@65% of C&J) https://youtu.be/cnpFKUhp-BI(20min) In Week 1, work at 65% of 1RM Clean & Jerk for 4 x 1+2. B: Jack (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 10 Push Press, 115# 10 Kettlebell Swings, 53#Continue reading “Thursday, 1/21/21”

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Shoulder Press (Work up to a heavy single) (10min) B: Push Jerk + Split Jerk (4x(1+2)@65% of C&J) (15min) In Week 1, work at 65% of 1RM Clean & Jerk for 4 x 1+2. Metcon C: Metcon (3 Rounds for reps) For max repsContinue reading “Wednesday, 1/20/21”