Announcements
Saturday 8am class is moved to 9am from this week.
Bring A Friend Day, All classes Wednesday May 10
May Birthday Toast @Bramblebine Brewery. Thursday May 11th 7pm
Happy Birthday, Joe, Alex and Tawnya!!
Memorial Day Murph. May 29 9am-12:30pm
Burgers and Beers right after Murph WOD
CrossFit Juke Joint – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
2:00 Machine
-into-
3 rounds (6-8 minutes)
10 Front Rack Walking Lunge + Shoulder Press (bottom of each lunge/empty bar or PVC)
10 Alternating V-Ups
10 Jumping Air Squats
5 Up Downs
2. Strength
Work up to a heavy complex in 5 working sets: 1 Push Press + 1 Split Jerk
3. Workout Prep
3 sets:
3 Toes to Ring
3 Bench Press (build in weight)
10 Double Unders
Strength
Push Jerk + Jerk
5 working sets: 1 Push Press + 1 Split Jerk
* 10-15 minutes *
Workout
Workout (8 Rounds for time)
Anaconda
Freedom (RX’d)
Every 2:00 (8 sets)
10 Toes to Ring (Or Toes to Bar)
10 Bench Press (115/75)
30 Double Unders
(KG conv: 53/34)
Independence
Every 2:00 (8 sets)
10 Toes to Ring (Or Toes to Bar)
10 Bench Press (95/65)
25 Double Unders
(KG conv: 43/29)
Liberty
Every 2:00 (8 sets)
10 Hanging Knee Raises
10 Dumbbell Bench Press (light)
30 Single Unders
Target time each set: Sub 65-75 seconds
Time cap each set: 1:40
Mobility
Mobility (No Measure)
1 min foot smash with lacrosse ball (each side)
1 min pec smash on rig with lacrosse ball (each side)
1 min foam roll lats (each side)
CrossFit Juke Joint 