Friday, 12/13/19

CrossFit Juke Joint – CrossFit

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Dark Horsemen Wave2 Week4

5 Rounds of Supersets with A,B,C,D and E

A: Romanian Deadlift (5×8@185/125)

Use clean-grip on Barbell

Start by standing tall.

Keep a slight bend in your knees

Hinge at the hips and lower the bar while pushing your hamstrings back.

Maintain good posture as the bar moves down towards the ground.

You should feel tension in your hamstrings.

Return to the top position (standing) and repeat.

Only go as low as flexibility allows while maintaining good posture with your back.

B: Pause Back squat (3-3-3-3-3 (3RM))

Come to a complete stop in the bottom of the squat and hold for 2 seconds

C: Dragon Fly (Flag) (5×6)

D: Box Jumps (5×8 @24/20″)

E: 90 Second Rest (5x90second rest)


Metcon (AMRAP – Reps)


20 sit-ups

5 Squat cleans 205/145

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