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Components
Zercher Squat
Deadlift
Plank
Burpee
90 Second Rest
Metcon
Settings
Location
(All)
CrossFit Juke Joint
Program
CrossFit
OPEN GYM
Date
Workout
Monday, 12/9/19 - CrossFit Juke Joint
Class
(All)
CrossFit: 5:00 AM
CrossFit:: 6:00AM
CrossFit: 9:00 AM
4:30PM CrossFit
5:30PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
11 (4/7)
Workout
Monday, 12/9/19
Weightlifting
(30min)
Dark Horsemen Wave2 Week4
Supersets 4 rounds with A,B,C,D, and E
A: Zercher Squat (4x12@95/65)
Zercher Squat
B: Deadlift (Paused DL 5-5-5-5 5RM)
Deadlift
C: Plank (4x60second hold)
D: Burpee (4x10 )
E: 90 Second Rest (4x90 second rest)
Metcon
Metcon (AMRAP - Reps)
7 x 2min rounds of
25cal Row/Bike
Then, max reps of Deadlift 315/225
No rest between rounds.
Total reps of Deadlifts for the score
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, December 09, 2019
Male Clients
1
Brian
Bunk
CrossFit:: 6:00AM
5 x 12 @ 95 lbs
front squat
1
Brandon
Starwalt
4:30PM CrossFit
4 x 12 @ 95 lbs
1
Jeff
Shipley
CrossFit: 5:00 AM
4 x 12 @ 95 lbs
1
Sung
Hong
4:30PM CrossFit
4 x 12 @ 95 lbs
Female Clients
1
Aimee
Wride
5:30PM CrossFit
4 x 12 @ 65 lbs
1
Alana
Witulski
5:30PM CrossFit
4 x 12 @ 65 lbs
1
Holly
Trujillo
5:30PM CrossFit
4 x 12 @ 65 lbs
1
Private
4:30PM CrossFit
4 x 12 @ 65 lbs
1
Sarah
Starwalt
CrossFit: 9:00 AM
4 x 12 @ 65 lbs
1
Tawnya
Quintana
CrossFit: 9:00 AM
4 x 12 @ 65 lbs
2
Lucy
Streich
CrossFit:: 6:00AM
4 x 12 @ 45 lbs
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