Monthly Archives: April 2022

CrossFit Juke Joint – CrossFit View Public Whiteboard CROSSFIT A: Snatch (A Heavy single) (20min) B: Overhead Squat (A heavy single) (10min) C: Metcon (AMRAP – Reps) As teams of 2 AMRAP 12 Partner A: 3 Hang power clean 95/65 6 STO 95/65 9 Back squat 95/65 Partner B: 50 Double under For total numberContinue reading “Saturday, 4/30/22”

CrossFit Juke Joint – CrossFit View Public Whiteboard A: Metcon (Time) For time: Run 1,600 meters Rest 3 minutes Run 1,200 meters Rest 2 minutes Run 800 meters Rest 1 minute Run 400 meters(35min)

CrossFit Juke Joint – CrossFit View Public Whiteboard A: Clean and Jerk (3×1@80%+5#) (15min) B: Back Squat (4×2@75%+5#) (15min) C: Metcon (AMRAP – Rounds and Reps) AMRAP 12 20 TTB 20 Power Snatch 75/55 HOME WOD D: Metcon (Time) For time 5 rounds of 10 hollowrock 20 Russian Twist (Can load with weight or performContinue reading “Thursday, 4/28/22”

CrossFit Juke Joint – CrossFit View Public Whiteboard CROSSFIT A: Back Squat (BOX SQ, 4×3@(70%+5#)) (15min) Feet slightly wider stance than normal Knees never track over toes Push hips back Keep core tight 3 second negative down to sitting position on box Drive through heels to stand, & don’t let knees track over toes whenContinue reading “Wednesday, 4/27/22”

CrossFit Juke Joint – CrossFit View Public Whiteboard A: Metcon (AMRAP – Reps) NFT 5 rounds of 3 Legless 9ft Rope Climbs 3 Wide grip strict pull up 3 Regular grip strict pull up Scaling 5 rounds of 3 Rope pull up 7 Banded wide grip pull up 7 Banded Regular grip pull up(20min) B:Continue reading “Tuesday, 4/26/22”

CrossFit Juke Joint – CrossFit View Public Whiteboard A: Power Clean (3X1@70%of C&J + 5#) (10min) B: Clean high pull + Low hang clean high pull (3x(1+3)@80% of C&J+10#) https://youtu.be/3tkC-M0hCis(12min) C: Metcon (Time) 21-18-15-12-9-6-3 reps of Power cleans 95/65 Sit up Supermans(16min) HOME WOD D: Metcon (Time) For time 3 rounds of 50 Squats 25Continue reading “Monday, 4/25/22”

CrossFit Juke Joint – CrossFit View Public Whiteboard CROSSFIT A: Metcon (Time) As teams of 2, For time 100 x25ft Walking lunge wearing 20/14lbs weighted vest is an optional(30min) B: Metcon (AMRAP – Reps) For the total reps of sit up Tabata Sit up 2min Rest Tabata Sit up HOME WOD Do A and BContinue reading “Saturday, 4/23/22”

CrossFit Juke Joint – CrossFit View Public Whiteboard A: Metcon (No Measure) NFT, 3 rounds of 3 Pull up Complex (Chin over bar pull up+look over right hand+look over left hand+Push away and back) 3 Strict Hanging leg raises + 3 TTB 3 Strict KTE + 3 KTE 3 Skin the cat on Ring/Bar(20min) B:Continue reading “Friday, 4/22/22”

CrossFit Juke Joint – CrossFit View Public Whiteboard A: Snatch (8×1@80%) (17min) B: Metcon (Time) For time, 5 rounds of 500m row or 0.7mile Bike 7 Snatch 155/105(25min) HOME WOD C: Metcon (Time) For time, 150 Air squats every minute on the minute stop and perform 5 burpees. Then continue with air squats. D: MetconContinue reading “Thursday, 4/21/22”

CrossFit Juke Joint – CrossFit View Public Whiteboard CROSSFIT A: Muscle Snatch+Snatch Balance (4x(1+2)@55%) (15min) Work at 55% of your 1RM Snatch for 4 x 1+2 () B: Snatch High Pull + Low Hang Snatch Pull (4x(1+3)@80%) https://youtu.be/WXoIHlJ7u4s(12min) Work at 80% of your 1RM Snatch for 4 x 1+3 C: Metcon (Time) “Farewell Shane” ForContinue reading “Wednesday, 4/20/22”