Tuesday, 12/28/21

CrossFit Juke Joint – CrossFit

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GIANT SET

(30min)

BRUTAL

A-1: Zercher Squat (3×8@155/105)

A-2: Deadlift (90%x(3+) / 85%x(4+) / 80%x(5+))

A-3: GHD Situp (3×15@14/10#)

A-4: Row (3×15/12cal)

A-5: 90 Second Rest (3x90sec rest)

Metcon

B: CrossFit Games Open 14.3 (AMRAP – Reps)

8-Minute AMRAP:

10 Deadlifts, 135# / 95#

15 Box Jumps, 24″ / 20″

15 Deadlifts, 185# / 135#

15 Box Jumps, 24″ / 20″

20 Deadlifts, 225# / 155#

15 Box Jumps, 24″ / 20″

25 Deadlifts, 275# / 185#

15 Box Jumps, 24″ / 20″

30 Deadlifts, 315# / 205#

15 Box Jumps, 24″ / 20″

35 Deadlifts, 365# / 225#

15 Box Jumps, 24″ / 20″

HOME WOD

C: Metcon (Time)

For Time

10 Burpees

10 Burpees

25 Push-Ups

10 Burpees

25 Push-Ups

50 Lunges

10 Burpees

25 Push-Ups

50 Lunges

100 Sit-Ups

10 Burpees

25 Push-Ups

50 Lunges

100 Sit-Ups

150 Air Squats

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