Friday, 9/25/20

CrossFit Juke Joint – CrossFit

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Box WOD

Weightlifting

(30min)

4 Horsemen Wave1 Week1

3 sets of supersets with 1,2,3,4, and 5

Squat Light

1: Box Hamstring Curl (3×15)

https://youtu.be/t5htLdxEKx0

2: Back Squat (70%x(9+), 65%x(11+), 60%x(13+))

3: Back Extension (3×10)

https://youtu.be/xMyFXMZ6Ch0

4: Burpee (3×15)

5: 90 Second Rest (3x90sec rest)

Metcon

A: Isabel (Time)

For Time: 30 Snatches, 135# / 95#
(11min)

FULL SQUAT SNATCHES

HOME WOD

a: Metcon (Time)

“Durante CORE3(Hold)”

5 Rounds

10 seconds Hollow Hold

10 Alligator Rolls

10 second Arch Hold

1 minute Rest
https://youtu.be/qAHBmHJJhCA

b: Metcon (AMRAP – Rounds and Reps)

AMRAP in 19 minutes

4 Wall Walks

14 Jumping Air Squats

24 Mountain Climbers (Right+Left = 1)

34 Jumping Jacks