Tuesday, 10/20/20

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD Weightlifting 4Horsemen Wave2 Week1 Deadlift 3 Supersets with 1,2,3,4 and 5 HEAVY (30min) 1: American KB Swing (3×20@1.5/1pood) 2: Deadlift (85%x(4+)/80%x(5+)/75%x(7+)) 3: GHD Situp (3×10) 4: Row (3×15/12 cal row) 5: 90 Second Rest (3x90second rest) Metcon A: Nasty Girls (Time) 3 rounds for timeContinue reading “Tuesday, 10/20/20”

Saturday, 10/17/20

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD Weightlifting (30min) 4Horsemen Wave1 Week4 Squat 3 Supersets with 1,2,3,4, and 5 MEDIUM 1: Good Mornings (3×10@95/65) 2: Back Squat (75%x(7+)/70%x(9+)/65%x(11+)) 3: Hanging Leg raises (3×10) https://youtu.be/KBLz0IkKAX0 4: Bike (15/12 Cal Bike) 5: 90 Second Rest (3x90sec rest) Metcon A: Metcon (Time) For time, 3Continue reading “Saturday, 10/17/20”

Wednesday, 10/14/20

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD Weightlifting 4Horesmen Wave1 Week4 Shoulder press 3 Supersets with 1,2,3,4,and 5 HEAVY (30min) 1: Yates Row (3×10@135/95) https://youtu.be/gmQm45dILBU 2: Shoulder Press (80%x(5+)/75%x(7+)/70%x(9+)) 3: GHD Med-Ball Press (Throw 3×10@20/14) https://youtu.be/m-wACEVAhFU 4: Row (3×15/12 cal row) 5: 90 Second Rest (3x90sec rest) Metcon A: Metcon (AMRAP –Continue reading “Wednesday, 10/14/20”

Tuesday, 10/13/20

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD (30min) Deadlift 3 Supersets with 1,2,3,4 and 5 BRUTAL 1: Box Jumps (3×8@30/24″) 2: Deadlift (85%x(4+)/80%x(5+)/75%x(7+)) 3: Plank (3x60second) 4: Double Under (3×75/3×100 singles) 5: 90 Second Rest (3x90sec rest) Metcon A: Metcon (Time) For time 3 rounds of 15 Hang Power clean 135/95 15Continue reading “Tuesday, 10/13/20”

Saturday, 10/10/20

CrossFit Juke Joint – CrossFit View Public Whiteboard Box WOD A: Metcon (No Measure) Check-(L) Body Round-2(Body)-3-(R) body round – (R) check-Superman Cross-(L)Body Round – Back Kick B: Metcon (No Measure) 4x2minute rounds with 1 minute rest Round 1 – Combo1. (L) Check-(L) Body round-2(body)-3-(R) Body round Round 2- Combo 2. (R)Check-Superman Cross – (L)Continue reading “Saturday, 10/10/20”