CrossFit Juke Joint – CrossFit
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
CrossFit Juke Joint 