Wednesday, 11/20/19

CrossFit Juke Joint – CrossFit

View Public Whiteboard

Weightlifting

(30min)

Dark Horsemen Wave 1 Week1

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

A: Weighted Pull-ups (5×8 @25/15)

B: Push Press (3-3-3-3-3 (3RM))

C: Landmine Twist (5×10@25/15 w/ 45# bar)

https://youtu.be/QDakeCOBdDE

D: KB Snatch (1 Arm 5×12@1.5/1pood)

E: 90 Second Rest (5x90sec Rest)

Metcon

Metcon (AMRAP – Reps)

1 minute of hang squat cleans, 50/35 dumbbells


1 minute of burpees


1 minute of toes-to-bars


2 minutes of hang squat cleans, 50/35 dumbbells


2 minutes of burpees


2 minute of toes-to-bars


1 minute of hang squat cleans, 50/35 dumbbells


1 minute of burpees


1 minute of toes-to-bars
(12min)

Compare to 10/31/18

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