Saturday, 10/17/20

CrossFit Juke Joint – CrossFit

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Box WOD

Weightlifting

(30min)

4Horsemen Wave1 Week4

Squat 3 Supersets with 1,2,3,4, and 5

MEDIUM

1: Good Mornings (3×10@95/65)

2: Back Squat (75%x(7+)/70%x(9+)/65%x(11+))

3: Hanging Leg raises (3×10)

https://youtu.be/KBLz0IkKAX0

4: Bike (15/12 Cal Bike)

5: 90 Second Rest (3x90sec rest)

Metcon

A: Metcon (Time)

For time,

3 Rounds of

15 Power cleans 135/95

15 Thruster 135/95
(13min)

HOME WOD

REST DAY! OR DO ONE OF THE HOME WODS YOU HAVE MISSED FROM THIS WEEK.