Monthly Archives: July 2021

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (Time) For time, 250m at fast pace or Bike 0.3 mile 500m at moderate pace or Bike 0.7 mile 250m at fast pace or Bike 0.3 mile -Rest 2min- 100m sprint 200m at easy pace, 100m sprint -Rest 2min- 250m at fast paceContinue reading “Saturday, 7/31/21”

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Back Squat (1×3@85%, 2×5@Drop sets ) (15min) In Week 1, work to 85% of 1RM Back Squat for 1×3. Then complete Drop Sets 2×5. For Drop Sets, decrease weight by 25kg (55#) down if work set is above 150kg (330#). For Drop Sets, decreaseContinue reading “Friday, 7/30/21”

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD KICKBOXING THURSDAY A: Metcon (No Measure) Combo Pt. A 1- 2- Slip – 2- 3- 2 – Slip – 2- 3- Rear Body Kick Combo Pt. B 3- 2- 3-Slip – 3- Rear Body Kick kICKS/STRIKES Low Kick Body Kick Face Kick B: Metcon (NoContinue reading “Thursday, 7/29/21”

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Clean (5×2@70% or C&J ) (15min) For OLY teams: do this from the high bocks (above the knees) High block clean: https://youtu.be/7Lwv7ZbjJoI B: Max Deficit HSPU (Distance) Kipping or strict *If you don’t have HSPU, work toward the next level.(10min) C: Metcon (Time) ForContinue reading “Wednesday, 7/28/21”

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Pull up Strength V0.1 (No Measure) Do strict or with band for quality 4rounds of 3 Chin up 3 Mixed grip chin up (L/R each) 3 Shoulder width pull up 3 Wide grip pull up 3 One towel Pull up (L/R each)(15min) B: MetconContinue reading “Tuesday, 7/27/21”

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Snatch (Work up to a heavy single ) (15min) B: Metcon (10 Rounds for weight) EMOM 10 1 Full squat snatch starting at 145/100# and add 5# each round. If you miss the round, you are not allowed to add the weight until youContinue reading “Monday, 7/26/21”

CrossFit Juke Joint – CrossFit WE ARE CANCELING ALL CLASSES TOMORROW, SATURDAY, 7/23/21 FOR CFJJ FAMILY HIKE. View Public Whiteboard Box WOD A: Metcon (AMRAP – Reps) EMOM 12 Min 1 – 1/2/3 MU or 5-7 Strict Pull up/chin up Min 2 – RestPost Total successful reps of MU(RX+) or Pull Up(RX) or Ring rowsContinue reading “Friday, 7/23/21”

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (AMRAP – Reps) EMOM 15 Min 1 – 2x Power Clean + Push Jerk @70% of 1RM C&J *Each round add 5# Min 2 – 10 Burpee over Bar Min 3 – restWrite your working weights in the comment B: Metcon (Time) ForContinue reading “Thursday, 7/22/21”

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Split Jerk (1×90%, 1×95%, 1×99%) (18min) Week 5: Complete a single at 90%, 95%, 99% 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 for 3×1.Continue reading “Wednesday, 7/21/21”

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Stage Pull Snatch (4×1@65% or ) https://youtu.be/gVOKm3O5nfI(15min) B: Back Squat (2×2@85% or 75%+22#) (17min) C: Metcon (AMRAP – Rounds and Reps) AMRAP 9 15 Power Snatch 95/65 15 Pull Up