Monday, 10/5/20

CrossFit Juke Joint – CrossFit

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HOME WOD

Weightlifting

(30min)

4Horsemen Wave1 Week3

Deadlift 3 Supersets of 1.2.3.4. and 5

LIGHT

1: KB Snatch (3×16 1.5/1 pood (green/yellow))

(8 reps each L/R)

2: Deadlift (70%x(9+)/65%x(11+)/60%x(13+))

3: GHD Situp (3×10)

4: Box Jumps (3×15)

5: 90 Second Rest (3x90sec rest)

Metcon

A: Metcon (AMRAP – Rounds and Reps)

AMRAP 10

20 Sit up

5 Squat clean 205/145
Compare to 1/17/19, 12/13/19

HOME WOD

a: Metcon (AMRAP – Rounds and Reps)

“Homebody”

AMRAP in 19 minutes

4 Wall Walks

14 Jumping Air Squats

24 Mountain Climbers (Right+Left = 1)

34 Jumping Jacks
https://youtu.be/do_0ZznTGwU

b: Metcon (No Measure)

“Durante Core2”

5 rounds for quality

10 Arch Rocks

10 Arch Ups

10 second Arch Hold

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

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