CrossFit Juke Joint – CrossFit
Weightlifting
(30min)
Dark horsemen Wave1 Week1
Superset 5 rounds of A,B,C,D and E
A: Glute-Ham Raises (5×8 GHR )
B: Back Squat (Box Squat 3-3-3-3-3 (3RM))
C: Leg raises (5×12 )
D: American KB Swing (5×10)
E: 90 Second Rest (5×90)
Metcon
Metcon (AMRAP – Reps)
In front of a clock set for 12 minutes:
1 minute of 115-lb./85-lb power snatches
1 minute of (GHD )sit-ups
2 minutes of 115-lb./85-lb power snatches
2 minutes of (GHD )sit-ups
3 minutes of 115-lb./85-lb. power snatches
3 minutes of (GHD) sit-ups
CrossFit Juke Joint 