CrossFit Juke Joint – CrossFit
4Horsemen Wave1 Week3
Back Squat 3 supersets with 1,2,3,4,and 5
1: Romanian Deadlift (3×10@155/105)
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.
2: Back Squat (80%x(5+)/75%x(7+)/70%x(9+))
3: Barbell Rollout (3×10)
4: Row (15/12 Cal row)
5: 90 Second Rest (3x90sec rest)
A: Elizabeth (Time)
Clean, 135# / 95#
a: Metcon (Time)
10-20-30-40-50-60-70-80-90-100 reps of
*10 Burpees after each set
b: Metcon (Time)
100 sit up