Announcements
Friday, 12/24/21 – Christmas Eve
8am Special workout.
All the other classes are canceled
Saturday, 12/25/21
Christmas Day
Closed
CrossFit Juke Joint – CrossFit
GIANT SET
(30min)
HEAVY
A-1: Romanian Deadlift (3×12@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 (85%x(4+) / 80%x(5+) / 75%x(7+))
A-3: Ab mat sit-ups (3×40)
A-4: Row (3×15/12cal row)
A-5: 90 Second Rest (3x90sec rest)
Metcon
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 12
5 Deadlift 185/125
3 Pull up
RX+
AMRAP 12
5 Deadlift 315/205
3 BMU
CrossFit Juke Joint 