Tuesday, 12/3/19

CrossFit Juke Joint – CrossFit

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Gymnastics

Metcon (No Measure)

NFT,

3 Rounds of

8×3-4 second negative Rong Rows

6×3-4 second negative Ring Dips

4 Muscle Up Transitions
(15min)

MUT:

https://youtu.be/thIHNo6y2hk

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

10 HSPU to 6″ deficit

20 Cal row/bike

30 Pistols alternating legs

ounds: Metcon (No Measure)

NFT,

3 Rounds of

10 Hanging Leg raises

60second Plank reach
(12min)

Monday, 12/2/19

CrossFit Juke Joint – CrossFit

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Weightlifting

(30min)

Dark Horsemen Wave1 Week3

Supersets 5rounds of A,B,C,D, and E

A: Hack Squat (5×8@255/175)

https://youtu.be/EdtaJRBqwes

B: Sumo Deadlift (3-3-3-3-3 (3RM))

C: Side Plank (5x40sec (20sec on each))

D: Double Under (5×30 reps)

E: 90 Second Rest (5x90sec rest)

Metcon

Randy (Time)

For Time:

75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
(12min)

Friday, 11/29/19

CrossFit Juke Joint – CrossFit

For Thanksgiving day, Black Friday and Saturday. CFJJ opens its door to all CFJJ members, their families and friends.

Thursday, 11/28 – Turkey Day Workout #1 @10:30am -11:30am

Friday, 11/29- Turkey Day Workout #2 @1:30pm-2:30pm

Saturday, 11/30 – Turkey Day Workout #3 @9am-10am

CFJJ families, feel free to invite your family members and friends who are 8 years old or older

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Metcon

Cindy XXXT (AMRAP – Rounds and Reps)

As teams of 2, Only one athlete can work at a time, can switch anyway.

Thursday, 11/28/19

CrossFit Juke Joint – CrossFit

For Thanksgiving day, Black Friday and Saturday. CFJJ opens its door to all CFJJ members, their families and friends.

Thursday, 11/28 – Turkey Day Workout #1 @10:30am -11:30am

Friday, 11/29- Turkey Day Workout #2 @1:30pm-2:30pm

Saturday, 11/30 – Turkey Day Workout #3 @9am-10am

CFJJ families, feel free to invite your family members and friends who are 8 years old or older

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Metcon

Metcon (Time)

As teams of 2. for time,

100 cal row

100 cal bike

100 WB shots 10ft/9ft 20/14#

100 Box Jump 24/20″

100 Burpee

*One athlete can work at once, partitioned in any way.
(42min)