Monthly Archives: August 2021

CrossFit Juke Joint – CrossFit View Public Whiteboard A: Snatch (5×2@70%+add weights) (20min) Week4 In Week 1, work at 70% of your 1RM Snatch for 5×2. Target 5kg (11#) increase / week if work sets are above 100kg (220#). Target 2.5kg (5.5#) increase / week if work sets are below 100kg (220#). B: Back SquatContinue reading “Tuesday, 8/31/21”

CrossFit Juke Joint – CrossFit View Public Whiteboard A: Metcon (Weight) 25m Sled Push + 25m Sled Pull 185/125 1-1-1-1-1(25min) B: Metcon (Time) 100 Wall balls (20/14) *Every 2 Minutes on the Minute Perform 16/12 Calorie Echo Bike **Start the workout with Wall Balls(16min)

CrossFit Juke Joint – CrossFit View Public Whiteboard A: Deck of Card Weightlifting (Time) Draw cards from a standard 52-card deck plus 2 Jokers. Each card drawn determines which exercise to do and the number of reps. Suit determines the exercise: Hearts = Deadlift 185/125 Diamonds = Back squat 135/95 Clubs = Shoulder Press 95/65Continue reading “Saturday, 8/28/21”

CrossFit Juke Joint – CrossFit View Public Whiteboard A: Metcon (Time) HS Walk Progression(10min) Work on HS-walk if you are ready, go for 100ft for time B: Metcon (Time) For time, For time: 30 toes-to-bars 40 single-arm dumbbell snatches 50 dumbbell box step-overs 40 single-arm dumbbell snatches 30 toes-to-bars Men: 50-lb. dumbbells, 24-in. box Women:Continue reading “Friday, 8/27/21”

CrossFit Juke Joint – CrossFit KICKBOXING THURSDAY! View Public Whiteboard A: Metcon (No Measure) Combo Pt. A – 2- Double Step Low Kick Combo Pt. B – 1- 2- Lead Body Kick – Drop down 2- 3- Rear Body Kick Kicks/Strikes Skipping Hook Kick Back Hook Kick B: Metcon (No Measure) 4 Rounds of 2MINContinue reading “Thursday, 8/26/21”

CrossFit Juke Joint – CrossFit View Public Whiteboard A: Clean and Jerk (1RM Attempt ) (20min) B: Front Squat (1RM Attempt) (10min) C: Metcon (AMRAP – Reps) AMRAP 10 3 burpee box jump-overs 3 deadlifts 6 burpee box jump-overs 6 deadlifts 9 burpee box jump-overs 9 deadlifts Etc. ♀ 20-in. box, 155 lb. ♂ 24-in.Continue reading “Wednesday, 8/25/21”

CrossFit Juke Joint – CrossFit View Public Whiteboard A: Snatch (5×2@70%+add weight) (20min) Week3 In Week 1, work at 70% of your 1RM Snatch for 5×2. Target 5kg (11#) increase / week if work sets are above 100kg (220#). Target 2.5kg (5.5#) increase / week if work sets are below 100kg (220#). B: Metcon (Time)Continue reading “Tuesday, 8/24/21”

CrossFit Juke Joint – CrossFit View Public Whiteboard A: Metcon (AMRAP – Reps) EMOM 16 Min 1 – 15 Banded bar levers Min 2 – Chin over bar hold for 15 seconds Min 3 – 5 YTW with 2.5# plates Min 4 – 10 Hanging leg raise B: Metcon (Time) Pistol progression work on techniquesContinue reading “Monday, 8/23/21”

CrossFit Juke Joint – CrossFit KICKBOXING SATURDAY View Public Whiteboard A: Metcon (No Measure) Combo Pt. A 1- 2- 3& Step to the side – 2 Combo Pt. B Weave under right – 2- 3- 2-Slip(L) – 2- Lead Body Kick Kicks/Strikes Round + Double Round Kick Round + Back Kick B: Metcon (No Measure)Continue reading “Saturday, 8/21/21”

CrossFit Juke Joint – CrossFit View Public Whiteboard A: Metcon (Time) 2 rounds for time of: Run 1 mile 100 sit-ups(38min) Workout Tips: https://youtu.be/9E5_bLdWPQk