GYM1010

CrossFit Juke Joint – CrossFit

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Box WOD

Weightlifting

(30min)

4Horsemen Wave1 Week3

Back Squat 3 supersets with 1,2,3,4,and 5

HEAVY

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.

https://youtu.be/DWSu21Dsykg

2: Back Squat (80%x(5+)/75%x(7+)/70%x(9+))

3: Barbell Rollout (3×10)

https://youtu.be/s_elM3ciI8g

4: Row (15/12 Cal row)

5: 90 Second Rest (3x90sec rest)

Metcon

A: Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
(13min)

HOME WOD

a: Metcon (Time)

For time,

10-20-30-40-50-60-70-80-90-100 reps of

Walking lunges

*10 Burpees after each set

b: Metcon (Time)

For time,

100 sit up