Wednesday, 11/18/20

CrossFit Juke Joint – CrossFit

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Box WOD

Weightlifting

4Horsemen Wave2 Week4

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

HEAVY

(30min)

1: Yates Row (3×10@95/65)

https://youtu.be/gmQm45dILBU

2: Shoulder Press (85%x(4+)/80%x(5+)/75%x(7+))

3: GHD Situp (3×10)

4: Row (3×15/12 Cal)

5: 90 Second Rest (3x90second Rest)

Metcon

A: “Ben” (AMRAP – Rounds and Reps)

AMRAP 11

18 WB shots 10/9ft 20/14#

8 Power Snatch 95/65

5 KTE

HOME WOD

a: Metcon (Time)

For time,

5 rounds of

400m Run

20 DB Snatch 50/35

15 Sit up