CrossFit Juke Joint – CrossFit
Box WOD
Weightlifting
(30min)
4Horsemen Wave1 Week1
Superset 3 sets with 1,2,3,4 and 5.
1: American KB Swing (3×20@53/35)
2: Deadlift (80%x(5+) / 75%x(7+) / 70%x(9+))
Post 80% weight and the reps
3: Barbell Rollout (3×10)
4: Row (15/12 Cal row)
5: 90 Second Rest (3x90sec rest)
Metcon
A: Metcon (AMRAP – Reps)
For reps,
2 minutes of Power snatch 95/65
1 minute Burpee
2 minutes of C&J 95/65
1 minute Box Jump 24/20″
1 minute Full squat snatch 95/65
1 minute Burpee
1 minute Cluster 95/65
1 minute Box Jump 24/20″
(10min)
HOME WOD
a: Pandemic (Time)
For Time
1 to 10 to 1 Reps (Pyramid with Multipliers) of:
1 Burpee
2 Mountain Climbers
3 Sit-Ups
https://wodwell.com/wod/pandemic/
With a running clock, as fast as possible perform each round of the pyramid, do the following movements with their corresponding multipliers: 1 Burpee, 2 Mountain Climbers, and 3 Sit-Ups.
The way this workout is designed is you have a pyramid that goes 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 and for each level of the pyramid, you do the listed movements and their multipliers.
So for level 1 you do 1 Burpee, 2 Mountain Climbers, 3 Sit-Ups, then for level 2 you do 2 Burpee, 4 Mountain Climbers, 6 Sit-Ups, level 3 you do 3 Burpees, 6 Mountain Climbers, 9 Sit-Ups…etc. all the way to level 10 where you do 10 Burpees, 20 Alt Mountain Climbers, 30 Sit-Ups. Then you go back to 9 and work your way down to 1.
Last weekend, Alana went to Thorton Eminent CF for her first Level1 Test.
