Author Archives: cfsik9sung

CrossFit Juke Joint – CrossFit WE ARE CANCELING ALL CLASSES TOMORROW, SATURDAY, 7/23/21 FOR CFJJ FAMILY HIKE. View Public Whiteboard Box WOD A: Metcon (AMRAP – Reps) EMOM 12 Min 1 – 1/2/3 MU or 5-7 Strict Pull up/chin up Min 2 – RestPost Total successful reps of MU(RX+) or Pull Up(RX) or Ring rowsContinue reading “Friday, 7/23/21”

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (AMRAP – Reps) EMOM 15 Min 1 – 2x Power Clean + Push Jerk @70% of 1RM C&J *Each round add 5# Min 2 – 10 Burpee over Bar Min 3 – restWrite your working weights in the comment B: Metcon (Time) ForContinue reading “Thursday, 7/22/21”

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Split Jerk (1×90%, 1×95%, 1×99%) (18min) Week 5: Complete a single at 90%, 95%, 99% of 1RM Clean & Jerk. Week 1: Work at 85% of 1RM Clean & Jerk for 2×2. Week 2: Work at 95% of 1RM Clean & Jerk for 3×1.Continue reading “Wednesday, 7/21/21”

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Stage Pull Snatch (4×1@65% or ) https://youtu.be/gVOKm3O5nfI(15min) B: Back Squat (2×2@85% or 75%+22#) (17min) C: Metcon (AMRAP – Rounds and Reps) AMRAP 9 15 Power Snatch 95/65 15 Pull Up

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (AMRAP – Reps) Double Under/Triple Under Progression(15min) Work on your DU/TU technique and find 1RM unbroken set of DU(RX)/TU(RX+) Single Under for scaled B: Metcon (4 Rounds for reps) For total cals and reps for each movement Tabata Bike for Cal Rest 2Continue reading “Monday, 7/19/21”

CrossFit Juke Joint – CrossFit WE ARE CANCELING ALL THE CLASSES FOR RIVER FLOATING. WE WILL MEET UP AT THE BOX AT 8:30AM AND HEAD OUT TO CORN LAKE STATE PARK BY 9AM. View Public Whiteboard

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (AMRAP – Reps) EMOM 12 Min 1 – 12/10 Cal Row Min 2 – 15 Russian KB Swing AHAP Min 3 – 10 Back ExtensionBack Extension: Do you have back issue? Do this https://youtu.be/xMyFXMZ6Ch0 B: Weighted Pull-ups (Find 1RM weight ) (15min) https://youtu.be/8n-Kw3piLpoContinue reading “Friday, 7/16/21”

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (No Measure) Combo Pt. A Check(L) – Lead Body Kick – Drop down 2 Combo Pt. B – 3- Rear Body Kick -(R)Check into Superman Cross – Lead Body Kick Kicks/Strikes Balance Kicks Side kick Low-Side kick Body- Side kick Face- Hook toContinue reading “Thursday, 7/15/21”

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Clean (Full squat clean 1RM) (20min) B: Metcon (AMRAP – Reps) AMRAP 9 30 KTE 30 Thruster 95/65 30 Burpee C: Metcon (Time) For time, 100 Sit up(9min)

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Back Squat (3×3@75%) (15min) In Week 4, work at 75% of 1RM Back Squat for 3×3. In Week 1, work at 80% of 1RM Back Squat for 3×3. In Week 2, increase weight by 5kg (11#) and complete 3×2. In Week 3, increase weightContinue reading “Tuesday, 7/13/21”