Wednesday, 10/28/20

CrossFit Juke Joint – CrossFit

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Box WOD

Weightlifting

4Horsemen Wave2 Week2

Shoulder Press

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

LIGHT

(30min)

1: Row (3×10/8 Cal row(Straight legs, Arms only))

Keep your back@1130

Max damper set up

2: Shoulder Press (70%x(9+)/65%x(11+)/60%x(13+))

3: Dead Bug (3×16)

https://youtu.be/Sp6BenumPV4

4: Double Under (3×75 Double Under/100 singles)

5: 90 Second Rest (3x90second break)

Metcon

A: ILIKETHIS#1 (AMRAP – Rounds and Reps)

AMRAP 13

1 Bear Complex@135/95

(1 Power Clean+1 Front Squat+1 Push Press+1 Back Squat + 1 Push Press from the back)

7 Burpee over bar

14 HSPU

**1 whole complete bear counts as 1 rep.

Squat to push press can be replaced to Thrusters.

HOME WOD

a: Metcon (AMRAP – Reps)

EMOM 16

1st Min- 10 Bear hug Heavy Sandbag or Back pack Squat

2nd Min- 10 Superman with 1 second hold

3rd Min – 10 Bear Hug Heavy Sandbag/Back pack Walking lunges

4th Min- 10 Good Mornings with PVC or Barbell or Broomstick

b: Metcon (AMRAP – Rounds and Reps)

AMRAP 21

10 HS-Kick or 10 HSPU

10 Heavy Back Pack Back squat (on the shoulders)

10 Burpee over Back pack