Monthly Archives: March 2022

CrossFit Juke Joint – CrossFit View Public Whiteboard A: Metcon (AMRAP – Reps) EMOM 12 Min 1 – 10 Ring Row + 10 Chair Dip Min 2 – 10 Box Jump 24/20″ Min 3 – 4 MUT Min 4 – 15 Sit up B: Metcon (Time) For rime, 3 rounds of 30 Pistol squats, alternatingContinue reading “Thursday, 3/31/22”

CrossFit Juke Joint – CrossFit View Public Whiteboard CROSSFIT A: Back Squat (Tempo, 4×5@50%+5.5#) (15min) TEMPO BACK SQUAT (3 SEC ECCENTRIC + 3 SEC ISOMETRIC) B: Split Jerk (1×3@85%+5.5#, 1×3@(-22#)) (15min) work to 85%+5.5# of your 1RM Clean & Jerk for 1×3. Then decrease weight for Drop Sets 1×3@(-22#) C: Metcon (Time) For time: 30-cal.Continue reading “Wednesday, 3/30/22”

CrossFit Juke Joint – CrossFit View Public Whiteboard A: Power Snatch (5×2@65%+5.5#) (16min) B: Metcon (Time) For time 50 dumbbell walking lunges 30 handstand push-ups 40 front-rack walking lunges 20 deficit handstand push-ups 30 overhead walking lunges 10 strict handstand push-ups 2 x 50-lb dumbbells for all lunges, 3.5-in deficit(25min) HOME WOD Do B

CrossFit Juke Joint – CrossFit View Public Whiteboard A: Metcon (AMRAP – Reps) 4 rounds for reps 2min WB shots 10/9ft 20/14# 1min rest B: Metcon (AMRAP – Reps) DU/TU Progression Max unbroken reps of DU for the score(12min) C: Metcon (Time) “Happy Birthday Emily” 3 rounds of 28 Burpee to 10# plate 19 CalContinue reading “Monday, 3/28/22”

CrossFit Juke Joint – CrossFit View Public Whiteboard A: Metcon (Time) As teams of 2, for time, 50 dumbbell walking lunges 50/35s 30 handstand push-ups 40 front-rack walking lunges 20 deficit handstand push-ups (3.5″) 30 overhead walking lunges 50/35s 10 strict handstand push-ups 8 wall-ball shots 20/14 4 shuttle runs 50′ 1 rope climb 16Continue reading “Saturday, 3/26/22”

CrossFit Juke Joint – CrossFit View Public Whiteboard A: Metcon (3 Rounds for weight) With a running clock, every minute perform 1 lift and add 10 lb. (women increase by 5 lb.) Start with an empty barbell and snatch for as long as possible.
Once you cannot snatch the weight, clean for as long as possible.
OnceContinue reading “Friday, 3/25/22”

CrossFit Juke Joint – CrossFit View Public Whiteboard A: Metcon (AMRAP – Reps) EMOM 16 Min 1 – 6 YTW @2.5-5# plates Min 2 – 10 Hanging leg/knee raises Min 3 – 15 Banded Bar levers Min 4 – 10 V-ups B: Metcon (Distance) For total distance (in meter) 7 rounds of Row/Bike 45 secondContinue reading “Thursday, 3/24/22”

CrossFit Juke Joint – CrossFit View Public Whiteboard CROSSFIT A: Back Squat (Tempo 4×5@50%) (20min) Take at least 2 min rest between the sets Tempo: 3 second eccentric, 3 second isometric pause at bottom of the rep, then explode up. B: Metcon (Time) For time 20 Pull up (Rx+:10 RMU/BMU) 25 Thruster 75/55 1000m rowContinue reading “Wednesday, 3/23/22”

CrossFit Juke Joint – CrossFit View Public Whiteboard A: Clean+Push Jerk (4x(3+1)@70% ) (15min) 70% of your 1RM Clean & Jerk for 4 sets of 3 Cleans + 1 Push Jerk. https://youtu.be/q6AE4PRP49g B: Paused Front Squat (1×3@3RM, Dropset 2×3@(-10%)) (10min) Control decent and Pause at the bottom of the squat for 3 seconds, then explodeContinue reading “Tuesday, 3/22/22”

CrossFit Juke Joint – CrossFit View Public Whiteboard A: Metcon (AMRAP – Reps) Death by HSPU With a continuously running clock perform 1 HSPU the first minute, 2 HSPUs the second minute, 3 HSPUs the third minute, and so on, continuing to add 1 HSPU each minute until you cannot complete the required number ofContinue reading “Monday, 3/21/22”