Friday, 10/2/20

CrossFit Juke Joint – CrossFit

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Box WOD

Weightlifting

(30min)

4Horsemen Wave1 Week2

Back Squat 3 Sets of Supersets with 1,2,3,4, and 5

BRUTAL

1: Romanian Deadlift (3×8@185/125)

Use clean-grip on Barbell

Start by standing tall.

Keep a slight bend in your knees

Hinge at the hips and lower the bar while pushing your hamstrings back.

Maintain good posture as the bar moves down towards the ground.

You should feel tension in your hamstrings.

Return to the top position (standing) and repeat.

Only go as low as flexibility allows while maintaining good posture with your back.

https://youtu.be/DWSu21Dsykg

2: Back Squat (85%x(4+)/80%x(5+)/75%x(7+))

3: GHD Med-Ball Press (Throw 3×10@14/10#)

https://youtu.be/m-wACEVAhFU

4: Double Under (3×75 DU or 100 Singles)

5: 90 Second Rest (3x90sec rest)

Metcon

A: Metcon (Time)

For time,

3 rounds of

10 OHS 135/95

50 Double Unders
(9min)

100 Single unders if you don’t have DU

Compare to 3/27/18

HOME WOD

a: Metcon (Time)

“SAAPM 2020”

For Time

3 Rounds of:

12 Squat Jumps

12 Hand Release Push-Ups

12 Wide-Arm Push-Ups

20 Leg Raises

Directly into, 3 Rounds of:

10 Tuck Jumps

20 Shoulder Tap Push-Ups

20 Alternating Jump Lunges

10 V-Ups

Finally, 3 Rounds of:

60 second Plank

25 Half-Jacks

https://youtu.be/F16nHvGbsiw

20 4-Count Mountain Climbers

https://youtu.be/oiEni-NhV_I

15 Air Squats

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