Tuesday, 11/17/20

CrossFit Juke Joint – CrossFit

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Box WOD

Weightlifting

4Horsemen Wave2 Week4

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

BRUTAL

(30min)

1: Box Jumps (3×3@36/30″)

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

3: GHD Med-Ball Press (Throw 3×10@20/14#)

https://youtu.be/m-wACEVAhFU

4: Burpee (3×15)

5: 90 Second Rest (3x90second rest)

Metcon

A: Amanda (Time)

3 Rounds for time of 9-7-5 reps of:

Ring Muscle-ups

Snatch, 135#/95#
If you don’t have Ring MU,

1) If you have C2B Pull-ups, 2 MUTs per 1 MU

2) if you don’t have C2B Pull-ups, 1 MU= 2Ring Rows + 2Ring Dips

Snatch must be Full Squat Snatches

(12min)

HOME WOD

a: Metcon (AMRAP – Reps)

EMOM 12

Min 1 – 50 second Low plank hold

Min 2 – 50 second Wall-sit

Min 3 – 25 second Side plank(R)/25 second Side plank(L)

Min 4 – 30 second Squat bottom hold
Post total numbers of breaks you have taken during the workout

b: Metcon (Time)

For time,

100 Jumping Jacks

Then,

5 Rounds of

3 Wall Walk

10 Pull-ups(If you have pull-up bar)/10 Barbell Bicep-curls 45/35(if you have barbells)/10 DB Bicep-curls (10 on each arm)

15 HS-Kick

Then

100 Jumping Jack

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