CrossFit Juke Joint – CrossFit
Weightlifting
(30min)
Dark Horsemen Wave2 Week6
6 Rounds of Supersets with A,B,C,D and E
A: Romanian Deadlift (6×5@185/115)
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 (1-1-1-1-1-1 (1RM))
Come to a complete stop in the bottom of the squat and hold for 2 seconds
C: Dragon Fly (Flag) (6×5)
D: Box Jumps (6×8 @24/20″)
E: 90 Second Rest (6x90second rest)
Metcon
Brenton (Time)
5 Rounds For Time:
100′ Bear Crawl
100′ Standing Broad Jump
Do 3 Burpees after 5 Broad Jumps
If you have a 20# vest or body armor, wear it.
In honor of Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009
To learn more about Brenton click here
(15min)
CrossFit Juke Joint 