Wednesday, 11/18/20

CrossFit Juke Joint – CrossFit View Public Whiteboard 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)Continue reading “Wednesday, 11/18/20”

Tuesday, 11/17/20

CrossFit Juke Joint – CrossFit View Public Whiteboard 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 ofContinue reading “Tuesday, 11/17/20”

Tuesday, 11/10/20

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD Weightlifting 4Horsemen Wave4 Week4 Deadlift 3 Supersets with 1,2,3,4 and 5 BRUTAL (30min) FINAL WEEK! FINALLY IT IS THE LAST WEEK FOR 4HORSEMEN. NEXT WEEK, WE WILL TEST 1RM FOR EACH LIFT WITH CROSSFIT TOTAL. 1: Box Jumps (3×5@36/30″) 2: Deadlift (90%x(3+)/85%x(4+)/80%x(5+)) 3: Back ExtensionContinue reading “Tuesday, 11/10/20”