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Components

Box Hamstring Curl

Back Squat

Back Extension

Box Jumps

90 Second Rest

Metcon

Thursday, 10/22/20

Box WOD

Weightlifting

4Horsemen Wave2 Week1
Squat 3 Supersets with 1,2,3,4, and 5
LIGHT
(30min)

1: Box Hamstring Curl (3x15)

2: Back Squat (70%x(9+)/65%x(11+)/60%x(13+))

Back Squat

3: Back Extension (3x10)

4: Box Jumps (3x15)

5: 90 Second Rest (3x90second rest)

Metcon

A: Metcon (Time)

For time,
21-15-9 reps of
Front squat
*For men
135/185/225 each round
For women
95/125/155 each round
Box Jump 24/20"

(11min)

HOME WOD

a: Metcon (Time)

For Time
300 Walking Lunge
Every 50 repetitions completed, perform:
35 Squat
15 Push ups

Want to see some of these movements in action? Check out our .

Whiteboard:

Thursday, October 22, 2020

Male Clients

Brian
Bunk

CrossFit 4:15PM

3 x 15 @ 1 lbs

Sung
Hong

CrossFit 4:15PM

3 x 15 @ 1 lbs

Female Clients

Alana
Witulski

CrossFit 5:15PM

3 x 15 @ 1 lbs

Kelsie
Steves

CrossFit 4:15PM

3 x 15 @ 0 lbs