Monthly Archives: April 2021

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (Calories) EMOM 11 10/8 Cal row B: Filthy Fifty (Time) For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45# 50 Back extensions 50 Wall ball shots,Continue reading “Saturday, 4/17/21”

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Back Squat (1x3RM, Drop sets 2×3@(-10%)) (20min) Week 3: 3RM (Target approximately 90% of 1RM Back Squat). Then decrease weight by 10% for Drop Sets 2×3. B: Power Clean (Work up to a heavy single) (10min) C: Metcon (AMRAP – Rounds and Reps) AMRAPContinue reading “Friday, 4/16/21”

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD KICKBOXING THURSDAY! A: Metcon (No Measure) Combo Pt. A 1- 2- Weave under right – 2- 3- 2 Combo Pt. B Rear Elbow – Lead Knee – Lead Body Kick Kicks/Strikes Round-Walking Back Kick Round – Walking Back Hook Kick B: Metcon (No Measure) 4Continue reading “Thursday, 4/15/21”

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Snatch (High Block(WK2) 3×2@83%(WK1)+) (25min) 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. Target 5kg (11#) increase / week if work sets are above 100kg (220#). Target 2.5kg (5.5#) increase /Continue reading “Wednesday, 4/14/21”

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (AMRAP – Rounds and Reps) AMRAP 10 5 Pull-up 10 Push-up 15 Air squats B: Metcon (No Measure) HSPU Progression/HS-Walk (Hold) Progression(15min) C: Metcon (3 Rounds for reps) AMRAP 2 Row for Cal AMRAP 2 Box Jump 24/20″ AMRAP 2 HSPU 1min RestContinue reading “Tuesday, 4/13/21”

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Snatch (1×2@(85%+), 3×2@(-10%)) (20min) In Week 2, apply target weight increase for 1×2. Then decrease weight by 10% for Drop Sets 3×2. (In Week 1, work to 85% of 1RM Snatch for 1×2. Then decrease weight by 10% for Drop Sets 4×2.) Target 5kgContinue reading “Monday, 4/12/21”

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD KICKBOXING SATURDAY! A: Metcon (No Measure) Combo Part A. 1- 2- 3 & Step to the side(R) Combo Part. B 2 -Weave under right – 2- 3- 2- Slip – 2- Lead Body Kick Kicks/Strike Round Kick – Back Kick Round Kick – Back HookContinue reading “Saturday, 4/10/21”

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Back Squat (1×5@(Week1+11#), 1×5@(-10%)) (25min) Week 1(Last week): 5RM (Target approximately 85% of 1RM Back Squat). Then decrease weight by 10% for Drop Sets 2×5. Week 2: 5RM (Target a 5kg / 11# increase over week 1). Then decrease weight by 10% for DropContinue reading “Friday, 4/9/21”

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (AMRAP – Reps) EMOM 10 5 Pull up 10 Push up 15 Air squatScales: 3 pull up/6 Push up/9 Air squat 4 pull up/8 push up/12 Air squat B: Metcon (Time) For time, 50 WB shots 10/9ft 20/14# 25 TTB 40 WB shotsContinue reading “Thursday, 4/8/21”

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Snatch (High Blocks, 4×2@83% ) (25min) In Week 1, work at 83% of 1RM Snatch for 4×2. Set up your bar height on knee-mid thigh high without touch the thigh. If you don’t have blocks, use Plates to elevate the barbell. https://youtu.be/-HyhVSRIl04 B: MetconContinue reading “Wednesday, 4/7/21”