Monthly Archives: April 2021

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”

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (AMRAP – Rounds and Reps) AMRAP 45 800m Run 10 Deadlift 315/225 800m Run 50 Sit upFor HOME WOD, if you don’t have barbells for DL, do 50 Supermans For scaling on DL, use 80% of 1RM DL

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (AMRAP – Reps) EMOM 12 Min 1 – 5 Low ring L-pull up (false grip) Min 2 – 8 Ring Dips Min 3 – 10 Elevated feet Ring rows Min 4 – 15 PVC bar levers (Hold at the thigh for 10 secondContinue reading “Monday, 4/5/21”

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (Time) For time, 3 rounds of 50m Walking lunges 100m Standing broad jump 200m Run(21min)

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Back Squat (1×5@MAX weight, then 2×5@(-10%)) (20min) Week 1: 5RM (Target approximately 85% of 1RM Back Squat). Then decrease weight by 10% for Drop Sets 2×5. B: Metcon (No Measure) HS-Hold, HS-Walk progression(7min) C: Metcon (AMRAP – Rounds and Reps) AMRAP 15 15 DBContinue reading “Friday, 4/2/21”

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD KICKBOXING THURSDAY! A: Metcon (No Measure) Combo pt. A 1- 2- 3 – Double Rear Body Kick – 3- 2 – Double Lead Body Kick Combo pt. B 1- Dutch Block(L) – 3- Rear Body Kick – 1- 2- Dutch Block(R) – 2- Lead BodyContinue reading “Thursday, 4/1/21”