Monthly Archives: June 2021

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Split Jerk (1×85%, 1×92%, 1×97% ) (20min) Week 3: Complete a single at 85%, 92%, 97% of 1RM Clean & Jerk. Week 1: Work at 85% of 1RM Clean & Jerk for 2×2. Week 2: Work at 95% of 1RM Clean & Jerk forContinue reading “Wednesday, 6/30/21”

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Back Squat (3×2@WK2+11#) (20min) In Week 3, increase weight by 5kg (11#) and complete 3×2. In Week 1, work at 80% of 1RM Back Squat for 3×3. In Week 2, increase weight by 5kg (11#) and complete 3×2. B: Metcon (AMRAP – Reps) AMRAPContinue reading “Tuesday, 6/29/21”

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (AMRAP – Reps) EMOM 16 MIn 1 – Row for cal 30sec fast/30second easy Min 2 – 20 KB Swings 1.5/1 pood Min 3 – Bike for cal 30sec fast/30sec easy Min 4 – 12 Single Arm KB Snatch 1.5/1pood B: Metcon (AMRAPContinue reading “Monday, 6/28/21”

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (No Measure) Combo Pt. A – 1- 2- Lead Low Kick – Lead Body Kick Combo Pt. B – 2- 3- 2-Dutch Block – 2- 3- Rear Body Kick Kicks/Strikes – Round Kick – Back Kick Skip Side Kick – Back Kick B:Continue reading “Saturday, 6/26/21”

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Back Squat (2×5@82.5%+11#) (20min) Week 1: Work at 82.5% of 1RM Back Squat for 2×5. Week 2: Apply target weight Increase of 5kg (11#) to last weeks weight for 2×5. B: Metcon (Time) For time, 10 Clean 135/95 8 Clean 185/135 6 Clean 205/145Continue reading “Friday, 6/25/21”

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (AMRAP – Reps) For Calories EMOM 5 11 Strokes at Rowing Then, for Distance EMOM 5 11 Strokes at Rowing Post Total Calories for the score and write the total distance in the box B: Muscle Up Progression V1.0 (AMRAP – Reps) MuscleContinue reading “Thursday, 6/24/21”

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Split Jerk (3×1@95% of 1RM C&J) (18min) Week 1: Work at 85% of 1RM Clean & Jerk for 2×2. Week 2: Work at 95% of 1RM Clean & Jerk for 3×1. B: Filthy Fifty (Time) For Time: 50 Box jumps, 24″ 50 Jumping pull-upsContinue reading “Wednesday, 6/23/21”

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Back Squat (3×2@80%+11#) (20min) Week2 In Week 1, work at 80% of 1RM Back Squat for 3×3. In Week 2, increase weight by 5kg (11#) and complete 3×2. B: Metcon (AMRAP – Reps) EMOM 10 12/10 Cal Row or Bike C: Metcon (AMRAP –Continue reading “Tuesday, 6/22/21”

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD B: Metcon (Time) For Time, 21-18-15-12-9-6-3 reps of: Handstand push-ups L pull-ups(21min) A: Metcon (AMRAP – Reps) EMOM 16 Min 1 – 5 Pull up, 10 Push up, 15 Air squats Min 2 – 45 Second Low plank hold (5second = 1 rep) Min 3Continue reading “Monday, 6/21/21”

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (Distance) Row “Lactate Threshold” Workout 8min interval, no rest, 30sec sprint rest 5min 6min interval, no rest, 30sec sprint rest 5min 4min interval, no rest, 30sec sprint *Alternate your intensity during the 8min, 6min, 4min, and 2min intervals b/t 40sec at fast &Continue reading “Saturday, 6/19/21”