Friday, 11/6/20

CrossFit Juke Joint – CrossFit

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Box WOD

Weightlifting

4Horsemen Wave2 Week3

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

HEAVY

(30min)

1: Romanian Deadlift (3×10@155/105)

Use clean-grip on Barbell

Start by standing tall.

Keep a slight bend in your knees

Hinge at the hips and lower the bar while pushing your hamstrings back.

Maintain good posture as the bar moves down towards the ground.

You should feel tension in your hamstrings.

Return to the top position (standing) and repeat.

Only go as low as flexibility allows while maintaining good posture with your back.

https://youtu.be/DWSu21Dsykg

2: Back Squat (85%x(4+)/80%x(5+)/75%x(7+))

3: GHD Situp (3×10)

4: Bike (3×15/12 Cal Bike)

5: 90 Second Rest (3x90second rest)

Metcon

A: Metcon (AMRAP – Rounds and Reps)

AMRAP 7

10 SDHP 135/95

10 Push Press 135/95

HOME WOD

a: Metcon (AMRAP – Reps)

EMOM 16

Min1-3 Wall Walk

https://youtu.be/NK_OcHEm8yM

Min2-45second Wall sit hold

https://youtu.be/-cdph8hv0O0

Min3-10 Burpees

Min4-45second Jumping Jack

b: Metcon (Time)

For time,

5 Rounds of

15 Heavy Back pack Front squat (Bearhug style)

12 Burpee Over Back pack

20 Push ups

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