Wednesday, 11/4/20

CrossFit Juke Joint – CrossFit

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Box WOD

Weightlifting

4Horsemen Wave2 Week3

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

BRUTAL

(30min)

1: T-bar Row (3×10@155/105)

https://youtu.be/ExL0-gJcUbs

Tbar row info @7:54

2: Shoulder Press (90%x(3+)/85%x(4+)/80%x(5+))

3: Hip Extension (3×10)

https://youtu.be/7X075Hrl5lE

4: Burpee (3×15)

5: 90 Second Rest (3x90second rest)

Metcon

A: Metcon (AMRAP – Rounds and Reps)

AMRAP 11

5 L-pull up

10 Hang Squat Snatch 75/55

15 Burpee over bar

HOME WOD

a: Metcon (AMRAP – Reps)

For total reps of Push ups and Jumping Jack

EMOM 7

9 Push ups then as many reps of Jumping jacks for the rest of each minute

b: Metcon (Time)

“Super Legs”

For time,

5 rounds of

20 Air squats

20 Walking lunges

20 Alternating split jump

20 Squat Jump