Weightlifting
(20min) Supersets 4×8
Perform in the order of 1A, 1B, 1C, 1D
Perform in the order of 1A, 1B, 1C, 1D
1A: Strict Pull-ups (4 Rounds of 5 reps)
Use bands for scales
1B: Shoulder Press (8-8-8-8(Top set))
If your Top set is 85# or more, 10 # jump for each working set
If your Top set is 80# or below, 5# jump for each working set
If your Top set is 80# or below, 5# jump for each working set
1C: Side Plank (4 rounds of 30 seconds each side (L/R) )
Execute right after 1B
Post the weight if you do with extra weight
1D: 90 Second Rest
Metcon
Metcon (Time)
5 Rounds for time
400m run
7 L-pull-ups
4 Clean & Jerk 185/125
400m run
7 L-pull-ups
4 Clean & Jerk 185/125
(25min)
Scale options
Int: 135/85
Beg: 75/55
Scale options
Int: 135/85
Beg: 75/55
CrossFit Juke Joint 