Thursday, 10/22/20

Announcements

Friday 10/23/20, we are canceling 6:15pm class.
Saturday, 10/24/20, All morning classes are canceled.
Thank you everyone

CrossFit Juke Joint – CrossFit

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Box WOD

Weightlifting

4Horsemen Wave2 Week1

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

LIGHT

(30min)

1: Box Hamstring Curl (3×15)

https://youtu.be/t5htLdxEKx0

2: Back Squat (70%x(9+)/65%x(11+)/60%x(13+))

3: Back Extension (3×10)

https://youtu.be/xMyFXMZ6Ch0

4: Box Jumps (3×15)

5: 90 Second Rest (3x90second rest)

Metcon

A: Metcon (Time)

For time,

21-15-9 reps of

Front squat

*For men

135/185/225 each round

For women

95/125/155 each round

Box Jump 24/20″
(11min)

HOME WOD

a: Metcon (Time)

For Time

300 Walking Lunge

Every 50 repetitions completed, perform:

35 Squat

15 Push ups