Friday, 7/3/20

CrossFit Juke Joint – CrossFit

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Box WOD

A: Clean and Jerk (84% x 1, 88% x 1, 92% x 1 using your 1RM C & J)

(20min)

B: 21-15-9 Complex (Time)

For time:


8 deadlifts, 155/105 lb.


7 cleans, 155/105 lb.


6 snatches, 155/105 lb.


8 pull-ups


7 chest-to-bar pull-ups


6 bar muscle-ups


6 deadlifts, 155/105 lb.


5 cleans, 155/105 lb.


4 snatches, 15/105 lb.


6 pull-ups


5 chest-to-bar pull-ups


4 bar muscle-ups


4 deadlifts, 155/105 lb.


3 cleans, 155/105 lb.


2 snatches, 155/105 lb.


4 pull-ups


3 chest-to-bar pull-ups


2 bar muscle-ups
(18min)

HOME WOD

a: Metcon (Time)

For time,

10 rounds of

10 Push up

10 Squats

10 V-ups
V-up:

https://youtu.be/7UVgs18Y1P4

b: Metcon (AMRAP – Reps)

EMOM 10

1st min- 10 Water Jug Thrusters@a pair of 1Gal Water Jug

2nd min-10 Burpee over a water jug

Thursday, 7/2/20

CrossFit Juke Joint – CrossFit

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Box WOD

A: Metcon (No Measure)

1. One-two-three Boxing Combo

2. Round Kick-Skip Side Kick

3. One-Two-Three-Front Side Kick-Elbow strike
(15min)

B: Metcon (3 Rounds for reps)

2 rounds of

AMRAP 2

5 0ne-one-two-one-two-three

5 Wave master sit up (R)Hook+(L)Hook punch

1min rest

AMRAP 2

10x (R)2 body round (L)2 body round kick

10 Ground drill #2

1min rest

AMRAP 2

One-two-three-Front side kick-Elbow strike

1min rest
(18min)

HOME WOD

a: Metcon (AMRAP – Rounds and Reps)

Each of the exercises below can be performed using body weight only or while wearing a loaded back pack, carrying dumbbells or kettlebells or water jugs

AMRAP 5

20 Overhead walking lunges

20 Lateral lunges holding weights on the hands

https://youtu.be/73eKch1SMx0

20 Reverse lunge with the weights on the hands

https://youtu.be/kS1qE7GQnXg

b: Metcon (Time)

For time,

100 push ups

100 sit ups

100 air squats

Wednesday, 7/1/20

CrossFit Juke Joint – CrossFit

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Box WOD

A: Behind The Neck Jerk (3×2@85% of C&J)

(15min)

From the rack

B: Metcon (Time)

For time,

100 Double Under, Then

5 rounds of

10 Deadlift 95/65

10 Front squats 95/65

10 HSPU

Then

100 Double Under
(21min)

RX+ 225/155

Compare to 7/21/17, 1/3/18

HOME WOD

a: Metcon (Time)

4 Rounds for time,

12 Water Jug Shoulder press @ a pair of 1gal Water jug

12 Seated two arm lateral arm raises @a pair of 1gal water jug
shoudelr press:

https://youtu.be/bI4V5kZ9RmU

Lateral arm rasies:

https://youtu.be/bZ4mzFcDhvg

b: Metcon (Time)

for time,

1 mile run

50 Burpees

1 mile run

Tuesday, 6/30/20

CrossFit Juke Joint – CrossFit

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Box WOD

A: Metcon (AMRAP – Reps)

EMOM 20

1st Min-10/8 Cal row

2nd Min-10 Push up

3rd Min-50 Double Under

4th Min-10 Ring Row
* If you don’t have DU, do Double under attempts.

B: Metcon (No Measure)

Muscle up/Pull up Progression
(10min)

C: Metcon (AMRAP – Reps)

AMRAP 7

1-2-3-4-5-6-7…reps of

Pull-up

Burpee

RX+:

AMRAP 7

1-2-3-4-5-6-7…reps of

Muscle up

Burpee to the Ring

HOME WOD

a: Metcon (Time)

For time,

100 Jumping Jack

75 Squat

50 Push ups

25 Burpees

b: Metcon (Time)

For time

10-9-8-7-6-5-4-3-2-1 reps of

Inchworm with Push up

Reverse Crunch

Glute Bridge
Inch worm: https://youtu.be/TRuhe4grOK8

Reverse Crunch:

https://youtu.be/PHnumVAx9Zo

Glute Bridge:

https://youtu.be/wPM8icPu6H8

Monday, 6/29/20

CrossFit Juke Joint – CrossFit

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Box WOD

A: Snatch (6×1@85%)

(18min)

B: Snatch Pull (100%x3, 105%x3)

(10min)

C: Metcon (AMRAP – Rounds and Reps)

AMRAP 15

7 Push Press 135/95

10 OHS 135/95

15 Sit-up

HOME WOD

a: Metcon (AMRAP – Rounds and Reps)

AMRAP 15

3-6-9-12-15-18-21…

Hand Released Push up

Air squats
https://youtu.be/Xs88lgQ0dC4

b: Metcon (Time)

For time,

5 rounds of

10 Hollowrock

30second Hollow Hold

10 Superman

Friday, 6/26/20

CrossFit Juke Joint – CrossFit

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Box WOD

A: Metcon (Time)

4 rounds for time :

800m run

15 pull ups

15HSP

Bike .5miles or row 800m

15 sit ups/ GHD optional

15 burpees

50 min time cap

HOME WOD

a: Metcon (Time)

4 rounds for time :

800m run

15 pull ups or 15 Supermans

15 HSPU or 15 Push ups

800m run

15 sit ups

15 burpees

50 min time cap

Thursday, 6/25/20

CrossFit Juke Joint – CrossFit

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Box WOD

A: Metcon (No Measure)

Punch Combo

1. One

2. One-two

Side Kick.

1. Front leg side kick

2. Back leg side kick

3. Variations
(15min)

B: Metcon (AMRAP – Reps)

2 Rounds For reps,

AMRAP 2

(R) Low kick + Body Kick

(L) Low kick + Body Kick

1min rest, then

AMRAP 1

(R) Skip Side Kick

AMRAP 1

(L) Skip Side Kick

1min rest, then

AMRAP 2

(R) Face Kick + Side Kick

(L) Face Kick + Side Kick

1min rest, then

AMRAP 2

One-Two

(L) Side Kick

(R) Cross Punch

1min rest
(24min)

HOME WOD

a: Metcon (4 Rounds for time)

For time each round, take as much break as you needed between each round. Complete all 4 rounds in 40min.

Each round, go for the fastest time attempt for 400m run.

Record time for each round for the score.
(40min)

Wednesday, 6/24/20

CrossFit Juke Joint – CrossFit

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Box WOD

A: Metcon (Weight)

Clean Complex:

1 Deadlift + 1 Low Hang Squat Clean + 1 Full Squat Clean + 1 Split Jerk
(20min)

Find the heaviest weight that you can complete the complex without dropping

B: Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 20 minutes of:


185/125 pound Back squat(From the ground), 7 reps


50/35 pound dumbbell Overhead walking lunge, 10 steps (right hand)


7 Burpees


50/35 pound dumbbell Overhead walking lunge, 10 steps (left hand)

HOME WOD

a: Metcon (Time)

For time,

150 Air squats

*5 Burpees every minute on the minute(1:00,2:00,3:00,4:00….)

b: Metcon (AMRAP – Reps)

Not for time, for quality.

30-20-10 reps of

Water Jug Push press@a pair of 1Gal water jug

Front rack lunges @a pair of 1Gal water jug

Bench push ups (Hands on the chair or a bench)
Water jug push press:

https://youtu.be/3y4ubDGFBKs

Water jug front rack lunges:

https://youtu.be/3KrsCqEc_Co

Bench Push up:

https://youtu.be/6crpkXx0cHo

Tuesday, 6/23/20

CrossFit Juke Joint – CrossFit

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Box WOD

A: 3-Position Snatch (Find 1RM)

High Hang snatch

Mid Thigh Snatch

Full snatch
(20min)

B: Back Squat (2×2@86%)

(15min)

C: Metcon (Time)

For time,

9-6-3 reps of

Muscle ups

Snatch 135/95
(10min)

If you don’t have MU, 1MU=2 Pull ups

HOME WOD

a: Metcon (AMRAP – Rounds and Reps)

AMRAP 20

1 Mile run then, as many rounds and reps as possible of

20 squats

15 Push up

10 Sit up