Monday, 12/30/19

Announcements

For NYE and NY Day, we are canceling all the regular classes for both days but special workout hours.
Tuesday 12/31/19 10am
Wednesday 1/1/20 1pm
HAPPY NEW YEARS!

CrossFit Juke Joint – CrossFit

View Public Whiteboard

Weightlifting

(30min)

Dark Horsemen Wave3 Week7

4 rounds of Supersets with A,B,C,D, and E

A: Weighted Step-ups (4×12@75/55)

B: Deadlift (Deficit 3/2″(35#/25# plate) 5-5-5-5 (5RM))

C: Barbell Rollout (4×12)

https://youtu.be/s_elM3ciI8g

D: Box Jumps (4×10@24/20″)

E: 90 Second Rest (4x90sec)

Metcon

Metcon (Time)

For time,

HS-Walk 100m

If you fall, restart at the point of contact furthest from the finish

Scalings:

(Beginners)

20 Around the world or

20 Wall Walk
(14min)

Around the World:

https://youtu.be/XQKG89_omc4

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s