CrossFit Juke Joint – CrossFit
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)
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