Wednesday, 8/5/20

CrossFit Juke Joint – CrossFit

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Box WOD

A: Metcon (Time)

For time,

30 HSPU

50 Superman

30 Knee to Elbows

30 Deadlift 225/155

30 DB Push press 50/35

50 KB Swings 1.5/1pood

20 Cal Row

10 Muscle ups
(36min)

Scales:

30 Hand release Push up

50 Superman

30 Knee to Elbow

30 Deadlift 135/95 or 185/125

30 DB Press Lighter weight

50 KB Swings Lighter weight

20 Cal Row

10 Pull-up

HOME WOD

a: Metcon (Time)

Complete 5 rounds! Rest one minute between rounds.

5 rounds for time,

1min max reps push up

2min 75%-80% intensity run

1min rest

b: Metcon (Time)

For time,

3 rounds of

10 Lateral Shoulder Raise

(Work at a moderately challenging weight. Perform 6 reps per arm OR 12 reps total per set. The lighter the weight that’s available, the more reps you should complete up to a limit of 20 reps.)

https://youtu.be/8Dct2dcro8E

60 second Single leg balance drill

(Close your eyes and keep your balance. Can be done without a pad, simply stand on the floor.)

https://youtu.be/H7kwqiDc4kI

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