Wednesday, 9/30/20

CrossFit Juke Joint – CrossFit

View Public Whiteboard

Box WOD

Weightlifting

(30min)

4Horsemen Wave1 Week2

Shoulder Press Heavy Supersets of 3 with 1,2,3,4, and 5

1: Strict Pull-ups (Wide grip 3×10)

2: Shoulder Press (80%x(5+)/75%x(7+)/70%x(9+))

3: Plank (3x60second hold)

4: Burpee (3×15 Burpees)

5: 90 Second Rest (3x90sec rest)

Metcon

A: Metcon (Time)

For time

21-15-9 reps of

Box Jump 24/20″

Power Snatch 75/55

Pull up
(12min)

HOME WOD

a: Metcon (Time)

:Super Legs”

For time,

5 rounds of

20 Air Squats

20 Alternating Lunges

20 Alternating Split Squat Jumps

10 Squat Jumps
https://youtu.be/SaMhpf2GA_8

b: Metcon (AMRAP – Reps)

For reps

Tabata Sit ups
8 rounds of 20 seconds on/10seconds rest for max reps of sit up.