Monday, 10/26/20

Announcements

DUE TO THE INCLEMENT WEATHER, CROSSFIT JUKE JOINT IS CANCELING MONDAY 10/26/20 ALL THE MORNING CLASSES.
EVENING 4:15PM AND 5:15PM CLASSES ARE STILL OPEN. BUT IT COULD BE CHANGED TOO. PLEASE KEEP YOUR EYES ON INSTAGRAM OR FACEBOOK ANNOUNCEMENT

CrossFit Juke Joint – CrossFit

View Public Whiteboard

Box WOD

Weightlifting

4Horsemen Wave2 Week2

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

MEDIUM

(30min)

1: Box Jumps (Tall Box Jump 3×12@20/16″)

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

3: Bandy Twisty Things (3×16 (L/R 8reps each))

https://youtu.be/kATJWiwsL7A

(03:08)

4: Bike (3×15/12cal)

5: 90 Second Rest (3x90second rest)

Metcon

A: Metcon (AMRAP – Rounds and Reps)

AMRAP 11

1 Snatch High Pull

1 Low Hang Squat Snatch

1 Full Squat Snatch

1 OHS

Weights: 135/95
Snatch pull+LHSnatch+Snacth Demo

https://youtu.be/k5VzpfgFOkw

HOME WOD

a: Metcon (AMRAP – Reps)

EMOM 20

Min 1 – 5 Snatch Pull

Min 2 – 5 Low Hang Snatch

Min 3 – 5 Full squat snatch

Min 4 – 5 Overhead Squats

Min 5 – 1 snatch pull + 1 Low Hang Snatch+1 Full squat snatch
1 snatch pull + 1 Low Hang Snatch+1 Full squat snatch

https://youtu.be/k5VzpfgFOkw

If you have a Barbell, do this with one

If you don’t have a barbell, use broom stick, pvc pipe, etc..

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b: Metcon (AMRAP – Rounds and Reps)

AMRAP 11

10 Squats wearing a heavy Back Pack

10 Overhead squat with a heavy back pack over head or on shoulder (5 on L/R each)

10 Walking lunges wearing backpack on the back

10 Overhead Walking lunges with a back pack or on shoulder (5 on L/R each)

b: Metcon (AMRAP – Rounds and Reps)

AMRAP 11

10 Squats wearing a heavy Back Pack

10 Overhead squat with a heavy back pack over head or on shoulder (5 on L/R each)

10 Walking lunges wearing backpack on the back

10 Overhead Walking lunges with a back pack or on shoulder (5 on L/R each)

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