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Components
Weighted Pull-ups
Push Press
Landmine Twist
KB Snatch
90 Second Rest
Metcon
Settings
Location
(All)
CrossFit Juke Joint
Program
CrossFit
OPEN GYM
Date
Workout
Wednesday, 11/20/19 - CrossFit Juke Joint
Class
(All)
CrossFit: 5:00 AM
CrossFit:: 6:00AM
CrossFit: 9:00 AM
4:30PM CrossFit
5:30PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
9 (5/4)
Workout
Wednesday, 11/20/19
Weightlifting
(30min)
Dark Horsemen Wave 1 Week1
Supersets 5rounds of A,B,C,D and E
A: Weighted Pull-ups (5x8 @25/15)
The Strict Pull-up
B: Push Press (3-3-3-3-3 (3RM))
Push Press
C: Landmine Twist (5x10@25/15 w/ 45# bar)
https://youtu.be/QDakeCOBdDE
D: KB Snatch (1 Arm 5x12@1.5/1pood)
E: 90 Second Rest (5x90sec Rest)
Metcon
Metcon (AMRAP - Reps)
1 minute of hang squat cleans, 50/35 dumbbells
1 minute of burpees
1 minute of toes-to-bars
2 minutes of hang squat cleans, 50/35 dumbbells
2 minutes of burpees
2 minute of toes-to-bars
1 minute of hang squat cleans, 50/35 dumbbells
1 minute of burpees
1 minute of toes-to-bars
(12min)
Compare to 10/31/18
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, November 20, 2019
Male Clients
1
Anthony
Huff
4:30PM CrossFit
5 x 8 @ 25 lbs
1
Brian
Bunk
CrossFit:: 6:00AM
5 x 8 @ 25 lbs
1
Shane
O'Neill
5:30PM CrossFit
5 x 8 @ 25 lbs
1
Sung
Hong
4:30PM CrossFit
5 x 8 @ 25 lbs
2
Jeff
Shipley
CrossFit: 5:00 AM
5 x 8 @ 10 lbs
Female Clients
1
Alana
Witulski
5:30PM CrossFit
5 x 8 @ 15 lbs
1
Private
4:30PM CrossFit
5 x 8 @ 15 lbs
2
Aimee
Wride
CrossFit:: 6:00AM
5 x 8 @ 0 lbs
blu band
2
Dawn
Huff
CrossFit: 9:00 AM
5 x 8 @ 0 lbs
Little blue band
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