Friday, 11/26/21

CrossFit Juke Joint – CrossFit

View Public Whiteboard




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)


B: Metcon (AMRAP – Reps)


12-9-6 reps of

Squat clean 135/95

Burpee to 12″ target from your highest reach.

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: