Wednesday, 10/7/20

CrossFit Juke Joint – CrossFit

View Public Whiteboard

Box WOD

Weightlifting

(30min)

4Horsemen Wave1 Week3

Shoulder Press 3 supersets with 1,2,3,4 and 5

BRUTAL

1: T-bar Row (3×8@185/125)

https://youtu.be/ExL0-gJcUbs

Tbar row info @7:54

2: Shoulder Press (85%x(4+)/80%x(5+)/75%x(7+))

3: Back Extension (3×10)

https://youtu.be/xMyFXMZ6Ch0

4: Double Under (3×75 Double under/3×100 singles)

5: 90 Second Rest (3x90sec rest)

Metcon

A: Metcon (AMRAP – Rounds and Reps)

AMRAP 11

9 HSPU

6 Burpee

3 Snatch 165/115
Scaling options:

135/95, 115/85, 95/65 ,65/45

HOME WOD

a: Metcon (Time)

For time,

10 minute Plank hold,

Every time you rest, perform:

4 Burpees

6 Hand Release Push-Ups

8 Squat