Weightlifting
4 Horsemen Wave1 Week1
Superset with A,B,C,D,E
(30min)
Superset with A,B,C,D,E
(30min)
A: Box Jumps (15 each round @24/20″)
B: Back Squat ((9+,11+,13+)@70%, 65%, 60%)
C: Back Extension (10 each round)
D: Burpee (15 each round)
E: 90 Second Rest
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 7
10 Power clean 135/95
20 Push-ups
10 Power clean 135/95
20 Push-ups
CrossFit Juke Joint 