Weightlifting
4 Horsemen Wave1 Week1
Superset with A,B,C,D,E
(30min)
Superset with A,B,C,D,E
(30min)
A: American KB Swing (25 KB swings @1.5/1pood )
B: Deadlift ((5+,7+,9+)@80%, 75%, 70%)
Post Max reps on 80% for the score and write the reps for 75% and 70% in the box.
C: Barbell Rollout (10 reps each round)
D: Row (15 Cal each round)
E: 90 Second Rest
Metcon
Metcon (Time)
For time,
3 rounds of
15 cal row
12 Power snatch 95/65
9 Burpees
3 rounds of
15 cal row
12 Power snatch 95/65
9 Burpees
(12min)
CrossFit Juke Joint 