Monthly Archives: April 2021

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (No Measure) EMOM 12 Min 1 – 30 second deadhang Min 2 – 5 Hollow swing Min 3 – 5 Tab swing B: Metcon (No Measure) NFT 3 rounds of 10 Wide grip pull up 10 Hanging leg raise 60 seconds low plankContinue reading “Friday, 4/30/21”

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Behind The Neck Jerk (3×1@90%, 6×1@80% of C&J) (20min) In Week 1, work to 90% of 1RM Clean & Jerk for 3×1. Then decrease weight for Drop Sets 6×1. B: Power Snatch (Work up to a heavy single) (10min) C: Metcon (AMRAP – RoundsContinue reading “Thursday, 4/29/21”

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Power Clean (1×1@80% of C&J, 2×2@(-10%)) (12min) In Week 1, work to 80% of 1RM Clean & Jerk for 1×1. Then decrease weight by 10% for Drop Sets 2×2. B: Metcon (Time) For time, 30/22 Cal. Row 30 Sit up 30 Box Jump OversContinue reading “Wednesday, 4/28/21”

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Front Squat + Split Jerk (2x(2+1)@WK3+Add) (15min) In Week 3, apply target weight increase and complete 2 x 2+1. In Week 1, work at 85% of 1RM Clean & Jerk for 3 x 3+1. In Week 2, apply target weight increase and complete 3Continue reading “Tuesday, 4/27/21”

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (No Measure) DU/TU Progression(7min) B: Metcon (AMRAP – Reps) AMRAP 3 DU C: Metcon (Time) For time, 120 WB shots 10/9ft 20/14# 120cal row(20min) HOME WOD a: Metcon (AMRAP – Reps) AMRAP 15 3-6-9-12-15-18… reps of HAND RELEASE PUSH-UP AIR SQUAT b: MetconContinue reading “Monday, 4/26/21”

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (No Measure) Combo Pt. A – 1- 2- Slip(L) – 2- 3- 2 – Slip(L) – 2- 3- Rear Body Kick Combo Pt. B – 3- 2- 3- Slip(R) – 3 – Rear Body Kick Kicks/Strike Out in Crescent Kick – Tornado KickContinue reading “Saturday, 4/24/21”

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Back Squat (1x3RM, Dropsets 2×3@(-10%)) (20min) Target approximately 90% of 1RM Back Squat + 11# B: DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#In honor of USAF SSgtContinue reading “Friday, 4/23/21”

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (No Measure) NFT 2 rounds of 10 Parallette Pass Through https://youtu.be/B0kKQs-G6Lc 10 seconds Parallete Knee tuck hold 10 Leg extensions on Parallette (5 each leg) 10 second L-sit hold Then play some extra parallete drills for the rest of the time(15min) B: MetconContinue reading “Thursday, 4/22/21”

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Snatch (HBlock 3×1@WK1++) (20min) WEEK3 In Week 1, work at 83% of 1RM Snatch for 4×2.(4/7/21) In Week 2, apply target weight increase and complete 3×2. In Week 3, apply target weight increase and complete 3×1. Target 5kg (11#) increase / week if workContinue reading “Wednesday, 4/21/21”

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Front Squat + Split Jerk (3x(2+1)@WK1+) (20min) In Week 1, work at 85% of 1RM Clean & Jerk for 3 x 3+1. In Week 2, apply target weight increase and complete 3 x 2+1. Target 5kg (11#) increase / week if work sets areContinue reading “Tuesday, 4/20/21”