CrossFit Juke Joint – CrossFit
GIANT SET
(30min)
BRUTAL
A-1: Romanian Deadlift (3×10@185/125)
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 (90%x(3+) / 85%x(4+) / 80%x(5+))
A-3: Bandy Twisty Things (3×16)
https://youtu.be/kATJWiwsL7A
(03:08)
A-4: Lateral Jump (3×15)
A-5: 90 Second Rest (3x90sec rest)
Metcon
B: Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 8 minutes of:
10 deadlifts
30-ft. burpee broad jump
♀ 155 lb. ♂ 225 lb.
5ft=1 rep
CrossFit Juke Joint 