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
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..
()
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)
CrossFit Juke Joint 