Thursday, 12/26/19

CrossFit Juke Joint – CrossFit

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Weightlifting

(30min)

Dark Holrsemen Wave2 Week6

6rounds of supersets with A,B,C,D, and E

A: Weighted Pull-ups (6×5@35/20#)

B: Split Jerk (1-1-1-1-1-1 (1RM))

C: McGill Crunch (6×15)

https://youtu.be/DDJIDySQFgU

D: Row (6x10cal Row)

E: 90 Second Rest (6x90sec Rest)

Metcon

Metcon (AMRAP – Reps)

AMRAP 8

3 HSPU

3 Cleans 185/125

6 HSPU

3 Cleans

9 HSPU

3 Cleans

12 HSPU

6 Cleans

15 HSPU

6 Cleans

18 HSPU

6 Cleans

21 HSPU

9 Cleans

.

.

adding 3 reps to HSPU each round, and 3 reps to cleans every 3 rounds.