Weightlifting
4 Horsemen Wave1 Week1
Superset with A,B,C,D,E
(30min)
Superset with A,B,C,D,E
(30min)
A: T-bar Row (10reps each round@135/95)
https://youtu.be/ExL0-gJcUbs
Tbar row info @7:54
Tbar row info @7:54
B: Shoulder Press ((7+, 9+, 11+)@75%, 70%, 65%)
C: GHD Situps (10 each round)
D: Bike (15 cal each round)
E: 90 Second Rest
Metcon
Metcon (Time)
For time,
1000m row
50 Thruster 45/35
30 C2B pull-up
1000m row
50 Thruster 45/35
30 C2B pull-up
(15min)
CrossFit Juke Joint 