Thursday, 12/16/21

CrossFit Juke Joint – CrossFit

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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.

https://youtu.be/DWSu21Dsykg

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

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