Tuesday, 9/29/20

CrossFit Juke Joint – CrossFit

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Box WOD

Weightlifting

(30min)

4Horsemen Wave1 Week2

Deadlift MEDIUM

3 Supersets of 1,2,3,4, and 5

1: Box Jumps (3×12 Tall Box Jump 20/16″)

https://youtu.be/5_ABYEP7Bqw

2: Deadlift (75%x(7+)/70%x(9+)/65%x(11+))

3: Hanging Leg raises (3×10)

https://youtu.be/KBLz0IkKAX0

4: Bike (15/12cal Bike)

5: 90 Second Rest (3x90sec rest)

Metcon

A: Metcon (AMRAP – Rounds and Reps)

4 Rounds of 2 minutes work/1minute rest

5 SB GTS 150/100

10 SB Bear hug Walking Lunges 150/100

HOME WOD

a: Metcon (Time)

“Living Room Mash 25”

10 Rounds for Time

25 Burpees

12 Squats*

8 Sit-Ups

4 Push-Ups

*Pick load & object, e.g. Sandbag, Dumbbell, Kettlebell, or water bottle.

b: Metcon (No Measure)

“Durante CORE 1/2”

NFT

3 rounds of

10 Hollow Rocks

10 V-Ups

10 Tuck Ups

10 second Hollow Hold

1 minute Rest
https://youtu.be/xlHyy7LM4fM

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