GYM1010

CrossFit Juke Joint – CrossFit

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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 Extension (3×10)

https://youtu.be/xMyFXMZ6Ch0

4: Bike (3×15/12Cal Bike)

5: 90 Second Rest (3x90second rest)

Metcon

A: CrossFit Games Open 15.4 (AMRAP – Reps)

8-Minute ARMAP of:

3 Handstand Push-ups

3 Cleans, 185#/125#

6 Handstand Push-ups

3 Cleans, 185#/125#

9 Handstand Push-ups

3 Cleans, 185#/125#

12 Handstand Push-ups

6 Cleans, 185#/125#

15 Handstand Push-ups

6 Cleans, 185#/125#

18 Handstand Push-ups

6 Cleans, 185#/125#

21 Handstand Push-ups

9 Cleans, 185#/125#

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

A-s: CrossFit Games Open 15.4 Scaled (AMRAP – Reps)

8 minutes of:

10 push presses

10 cleans

Men push press 95 lb. and clean

115 lb.

Women push press 65 lb. and

clean 75 lb.

A-m: CrossFit Games Open 15.4 Masters 55+ (AMRAP – Reps)

8 minutes of:

3 push presses

3 cleans

6 push presses

3 cleans

9 push presses

3 cleans

12 push presses

6 cleans

15 push presses

6 cleans

18 push presses

6 cleans

21 push presses

9 cleans

Etc., adding 3 reps to the push press each round, and 3 reps to the clean every 3 rounds.

Men push press 95 lb. and clean 115 lb.

Women push press 65 lb. and clean 75 lb

HOME WOD

a: Metcon (AMRAP – Reps)

EMOM 10

5 Pull up or 5 Sit up

10 Push up

15 Air squats
Scaled:

3 Pull up or 3 Sit up

6 Push up

9 Air squats

b: Metcon (Time)

For time,

5 Rounds of

60 Second Low plank hold

60 second Side plank hold (Right side)

60 second Side plank hold (Left side)

1 minute rest