Wednesday, 11/27/19

CrossFit Juke Joint – CrossFit

View Public Whiteboard

Weightlifting

(30min)

Dark horsemen Wave1 Week2

Superset 4 rounds of A,B,C,D and E

A: Glute-Ham Raises (4×12 GHR )

https://youtu.be/w_7UaXfsbaw

B: Back Squat (Box Squat 5-5-5-5 (5RM))

https://youtu.be/p3tPpz1rmSs

C: Leg raises (4×12 )

D: American KB Swing (4×10@2/1.5pood)

E: 90 Second Rest (4×90)

Metcon

Metcon (AMRAP – Reps)

For calories and reps

AMRAP 2 Row/Bike for Cal

AMRAP 2 Thruster 95/65

AMRAP 2 Row/Bike for cal

AMRAP 2 Power snatch 95/65

AMRAP 2 Row/Bike for cal

AMRAP 2 Squat clean 95/65

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