CrossFit Juke Joint – CrossFit
GIANT SET
(30min)
HEAVY
A-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.
A-2: Front Squat (80%x(5+) / 75%x(7+) / 70%x(9+))
A-3: Barbell Rollout (3×12)
A-4: Row (3×15/12 cal)
A-5: 90 Second Rest (3x90sec rest)
Metcon
B: Metcon (AMRAP – Reps)
AMRAP 11
12-9-6 reps of
Squat clean 135/95
Burpee to 12″ target from your highest reach.
CrossFit Juke Joint 