CrossFit Juke Joint – CrossFit
4Horsemen Wave2 Week3
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 (85%x(4+)/80%x(5+)/75%x(7+))
3: GHD Situp (3×10)
4: Bike (3×15/12 Cal Bike)
5: 90 Second Rest (3x90second rest)
A: Metcon (AMRAP – Rounds and Reps)
10 SDHP 135/95
10 Push Press 135/95
a: Metcon (AMRAP – Reps)
b: Metcon (Time)
5 Rounds of
15 Heavy Back pack Front squat (Bearhug style)
12 Burpee Over Back pack
20 Push ups