Wednesday, 10/14/20

CrossFit Juke Joint – CrossFit

View Public Whiteboard

Box WOD

Weightlifting

4Horesmen Wave1 Week4

Shoulder press 3 Supersets with 1,2,3,4,and 5

HEAVY

(30min)

1: Yates Row (3×10@135/95)

https://youtu.be/gmQm45dILBU

2: Shoulder Press (80%x(5+)/75%x(7+)/70%x(9+))

3: GHD Med-Ball Press (Throw 3×10@20/14)

https://youtu.be/m-wACEVAhFU

4: Row (3×15/12 cal row)

5: 90 Second Rest (3x90sec rest)

Metcon

A: Metcon (AMRAP – Reps)

For reps

1 min Hang squat snatches 75/55

1 min Burpee over bar

1min TTB

2 min Hang squat snatches 75/55

2 min Burpee over bar

2min TTB

1 min Hang squat snatches 75/55

1 min Burpee over bar

1min TTB
(12min)

HOME WOD

a: Loredo (Time)

6 Rounds for time of:

24 Squats

24 Push-ups

24 Walking Lunge Steps

400m Run
In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010
To learn more about Loredo click here
TIME CAP 40min

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