Friday, 11/22/19

CrossFit Juke Joint – CrossFit

View Public Whiteboard

Weightlifting

(30min)

Dark horsemen Wave1 Week1

Superset 5 rounds of A,B,C,D and E

A: Glute-Ham Raises (5×8 GHR )

https://youtu.be/w_7UaXfsbaw

B: Back Squat (Box Squat 3-3-3-3-3 (3RM))

https://youtu.be/p3tPpz1rmSs

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

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