Saturday, 1/18/20

CrossFit Juke Joint – CrossFit

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Metcon

Blake (Time)

4 Rounds for time of:

100′ Walking lunge, 45lb plate overhead

30 Box jumps, 24”

20 Wall-Ball Shots, 20#

10 Handstand push-ups
In honor of U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, was killed September 21, 2010
To learn more about Blake click here
(36min)

Friday, 1/17/20

CrossFit Juke Joint – CrossFit

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Weightlifting

(30min)

Dark Horsemen Wave3 Week9

6 rounds of supersets with A,B,C,D, and E

A: Good Mornings (6×5@135/95)

B: Front Squat (1-1-1-1-1-1 (1RM))

C: Bandy Twisty Things (6×12 (6 on each side))

https://youtu.be/kATJWiwsL7A

(03:08)

D: Mountain climber (6×20)

E: 90 Second Rest (6x90sec rest)

Metcon

Metcon (Time)

For time,

21-15-9 reps of

Single arm DB snatch 50/35

Bar MU
(14min)

1Bar MU=2KTE

Wednesday, 1/15/20

CrossFit Juke Joint – CrossFit

View Public Whiteboard

Weightlifting

(30min)

Dark Horsemen Wave3 Week9

6 rounds of supersets with A,B,C,D, and E

A: Pendlay Row (6×5@155/105)

https://youtu.be/h4nkoayPFWw

B: Clean & Press (1-1-1-1-1-1(1RM))

C: Hanging Leg raises (6×8)

https://youtu.be/KBLz0IkKAX0

D: Man Maker (6×6@no weight)

https://youtu.be/iMNnvhg1JcM

E: 90 Second Rest (4x90sec rest)

Metcon

Metcon (Time)

For time,

3 rounds of

15 HSPU

15 Burpee

15 Ring dips
(11min)