CrossFit Juke Joint – CrossFit
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.
2: Back Squat (85%x(4+)/80%x(5+)/75%x(7+))
3: GHD Med-Ball Press (Throw 3×10@14/10#)
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
