CrossFit Juke Joint – CrossFit
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)
2: Shoulder Press (80%x(5+)/75%x(7+)/70%x(9+))
3: GHD Med-Ball Press (Throw 3×10@20/14)
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
CrossFit Juke Joint 