Monday, 12/23/19

CrossFit Juke Joint – CrossFit View Public Whiteboard Weightlifting (30min) Dark Horsemen Wave2 Week6 Supersets 5 rounds with A,B,C,D, and E A: Zercher Squat (5×8@115/85) B: Deadlift (Paused DL 3-3-3-3-3 (3RM)) C: Plank (5x45second hold) D: Burpee (5×10 ) E: 90 Second Rest (5×90 second rest) Metcon Metcon (Time) For time, 21-15-9 reps of DeadliftContinue reading “Monday, 12/23/19”

Thursday, 12/19/19

CrossFit Juke Joint – CrossFit View Public Whiteboard Gymnastics Metcon (No Measure) NFT 3 Rounds of 10 Banded Crunches w/ Red band 10 One arm KB RDL on a 24″ box DB@50/35 10 Side lunge with a KB@53/35 10 Banded Leg abduction 10 Banded squat(20min) https://www.instagram.com/p/B5Izr2LFGIs/?igshid=14rxzwpraybjo Metcon Metcon (Time) 3 rounds for time of:
 100-ft.Continue reading “Thursday, 12/19/19”

Wednesday, 12/18/19

CrossFit Juke Joint – CrossFit View Public Whiteboard Weightlifting (30min) Dark Holrsemen Wave2 Week5 4 rounds of supersets with A,B,C,D, and E A: Weighted Pull-ups (4×12 @15/10#) B: Split Jerk (5-5-5-5 (5RM)) C: McGill Crunch (4×15) https://youtu.be/DDJIDySQFgU D: Row (4x10cal Row) E: 90 Second Rest (4x90sec Rest) Metcon Metcon (AMRAP – Rounds and Reps) AMRAPContinue reading “Wednesday, 12/18/19”