Friday, 11/20/20

CrossFit Juke Joint – CrossFit

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Box WOD

Weightlifting

4Horsemen Wave2 Week4

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

MEDIUM

(30min)

1: Good Mornings (3×12@75/55)

2: Back Squat (80%x(5+)/75%x(7+)/70%x(9+))

3: Dead Bug (3×16)

https://youtu.be/Sp6BenumPV4

4: Bike (3×15/12Cal)

5: 90 Second Rest (3x90second rest)

Metcon

A: Metcon (Time)

For time,

20 Clean & Jerk 225/155
(11min)

Scaling options: 185/125, 115/75

Compare to 3/8/19

HOME WOD

a: Metcon (Time)

For time,

4 Rounds of

10 Man Makers with a pair of DB@35/20

50 Double Unders or 150 Single Unders
https://youtu.be/iMNnvhg1JcM