Tuesday, 11/3/20

CrossFit Juke Joint – CrossFit

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Box WOD

Weightlifting

4Horsemen Wave2 Week3

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

LIGHT

(30min)

1: American KB Swing (3×20@1.5/1pood)

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

3: Barbell Rollout (3×10)

https://youtu.be/s_elM3ciI8g

4: Row (3×15/12 cal row)

5: 90 Second Rest (3x90second rest)

Metcon

A: Metcon (AMRAP – Rounds and Reps)

AMRAP 12

1 Squat Snatch 155/105

3 Clean & Jerk 155/105

30 Double Under

HOME WOD

a: Metcon (Time)

For time,

4 rounds of

400m Run

10 Squat snatch 75/35 or Broomstick/PVC

10 Push up

30 Double Under or 50 Singles