Monthly Archives: November 2021

CrossFit Juke Joint – CrossFit View Public Whiteboard A: Muscle Up Progression V1.0 (AMRAP – Reps) Muscle Up Progression – Bar/Ring MU attempts – MUT 3×3 – Ring Row/Ring Dips- 3-3-1-1-1 – Toe to Ring 3×3 – Ring Cast swing x 3 – Ring Picaboo swing x 3 – Low Bar Hollow Swing x 3Continue reading “Tuesday, 11/30/21”

CrossFit Juke Joint – CrossFit View Public Whiteboard GIANT SET (30min) BRUTAL A-1: Bulgarian Split Squat (3×12 @50s/35s) A-2: Deadlift (85%x(4+) / 80%x(5+) / 75%x(7+)) A-3: Plank (3x60sec) A-4: Bike (3×15/12 Cal) A-5: 90 Second Rest (3x90sec rest) Metcon B: Metcon (AMRAP – Reps) AMRAP 9 30 Squat Snatch 135/95 30 Air squat

CrossFit Juke Joint – CrossFit View Public Whiteboard CROSSFIT A: Metcon (Time) With a partner for time, For Time 110 Box Jumps (24/20 in) 110 Jumping Pull-Ups 110 Kettlebell Swings (1/.75 pood) 110 Walking Lunge Steps 110 Knees-to-Elbows 110 Push Presses (45/35 lb) 110 Back Extensions 110 Wall Ball Shots (20/14 lb) 110 Burpees 110Continue reading “Saturday, 11/27/21”

CrossFit Juke Joint – CrossFit View Public Whiteboard GIANT SET (30min) HEAVY A-1: Romanian Deadlift (3×10@155/105) Use clean-grip on Barbell Start by standing tall. Keep a slight bend in your knees Hinge at the hips and lower the bar while pushing your hamstrings back. Maintain good posture as the bar moves down towards the ground.Continue reading “Friday, 11/26/21”

CrossFit Juke Joint – CrossFit HAPPY THANKSGIVING!! WE ARE CANCELING ALL THE CLASSES TODAY. HOWEVER, WE ARE OPENING THE DOOR FOR A SPECIAL WORKOUT AT 10AM FOR THE MEMBERS AND FRIENDS. WE ARE WARMING UP AT 10:10AM THEN START POWER CLEAN AT 10:30AM View Public Whiteboard A: Power Clean (Work up to a heavy single)Continue reading “Thursday, 11/25/21”

CrossFit Juke Joint – CrossFit View Public Whiteboard CROSSFIT GIANT SET (30min) BRUTAL A-1: T-bar Row (3×8@185/125) https://youtu.be/ExL0-gJcUbs Tbar row info @7:54 A-2: Shoulder Press (85%x(4+) / 80%x(5+) / 75%x(7+)) A-3: Back Extension (3×10 ) https://youtu.be/xMyFXMZ6Ch0 A-4: Bike (3×0.4mile ) A-5: 90 Second Rest (3x90sec rest) Metcon B: Metcon (AMRAP – Reps) AMRAP 9 3Continue reading “Wednesday, 11/24/21”

CrossFit Juke Joint – CrossFit View Public Whiteboard GIANT SET (30min) LIGHT A-1: KB Snatch (3×16 (8 on each arm)) A-2: Deadlift (70%x(9+) / 65%x(11+) / 60%x(13+)) A-3: GHD Situp (3×12) A-4: Burpee (3×15) A-5: 90 Second Rest (3x90sec rest) Metcon B: Metcon (AMRAP – Reps) AMRAP 7 12 Deadlift 135/95 9 Front squat 135/95Continue reading “Tuesday, 11/23/21”

CrossFit Juke Joint – CrossFit View Public Whiteboard A: Max Height Box Jump (Distance) Max Height Box JumpSeated box jump https://youtu.be/uUv5H1Yj8Vg (15min) B: Metcon (Time) For time: 1,000-m row 25 box jumps, 30/24-in. box 1,000-m row 50 box jumps, 24/20-in. box 1,000-m row 75 box jumps, 20/16-in. box(27min)

CrossFit Juke Joint – CrossFit View Public Whiteboard CROSSFIT A: Metcon (AMRAP – Rounds and Reps) With a partner 2 Tabata Power clean 135/95 1min rest 2 Tabata Burpee 1min rest 2 Tabata Sit up 1min rest 2 Tabata WB shots 10/9ft 20/14#(total 35min) KICKBOXING 1: Metcon (No Measure) Combo Pt. A 1- 2- 3&Continue reading “Saturday, 11/20/21”

CrossFit Juke Joint – CrossFit View Public Whiteboard GIANT SET (30min) BRUTAL A-1: Romanian Deadlift (3×12@135/95) Use clean-grip on Barbell Start by standing tall. Keep a slight bend in your knees Hinge at the hips and lower the bar while pushing your hamstrings back. Maintain good posture as the bar moves down towards the ground.Continue reading “Friday, 11/19/21”