CrossFit Juke Joint – CrossFit
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#)
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