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Components
Sumo Deadlift
Front Squat
Back Extension
Burpee
90 Second Rest
Metcon
Settings
Location
(All)
CrossFit Juke Joint
Program
CrossFit
OPEN GYM
Date
Workout
Thursday, 11/11/21 - CrossFit Juke Joint
Class
(All)
CrossFit: 5:00 AM
CrossFit:: 6:00AM
CrossFit: 8:00 AM
CrossFit: 9:00 AM
CrossFit 4:15PM
CrossFit 5:15PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
16 (7/9)
Workout
Thursday, 11/11/21
GIANT SET
LIGHT (30min)
A-1: Sumo Deadlift (3x15@185/125)
Sumo Deadlift
A-2: Front Squat (70%x(9+)/65%x(11+)/60%x(13+))
Front Squat
A-3: Back Extension (3x10)
https://youtu.be/xMyFXMZ6Ch0
A-4: Burpee (3x15)
A-5: 90 Second Rest (3x90sec rest)
Metcon
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 10
10 Hang power clean 135/95
10 Deficit Push up (on 45#/25# plates)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, November 11, 2021
Male Clients
1
Alex
McCarty
CrossFit 4:15PM
3 x 15 @ 185 lbs
1
Brian
Bunk
CrossFit 4:15PM
3 x 15 @ 185 lbs
1
Shane
O'Neill
CrossFit 4:15PM
3 x 15 @ 185 lbs
1
Sung
Hong
CrossFit 4:15PM
3 x 15 @ 185 lbs
2
Bryce
Kuehl
CrossFit:: 6:00AM
3 x 15 @ 165 lbs
3
Caleb
Karrels
CrossFit:: 6:00AM
3 x 15 @ 135 lbs
3
Thomas
Walker
CrossFit: 8:00 AM
3 x 15 @ 135 lbs
Female Clients
1
Alana
Witulski
CrossFit 4:15PM
3 x 15 @ 125 lbs
1
Catherine
Whiting
CrossFit:: 6:00AM
3 x 15 @ 125 lbs
1
Kelsey
Glatt
CrossFit 4:15PM
3 x 15 @ 125 lbs
1
Lucy
Streich
CrossFit:: 6:00AM
3 x 15 @ 125 lbs
1
Nevaeh
Martinez
CrossFit 5:15PM
3 x 15 @ 125 lbs
2
Private
CrossFit: 8:00 AM
3 x 15 @ 105 lbs
2
Emily
Hayes
CrossFit: 8:00 AM
3 x 15 @ 105 lbs
2
Molly
Ray Phillips
CrossFit: 5:00 AM
3 x 15 @ 105 lbs
3
Betty
Fowler
CrossFit: 8:00 AM
3 x 15 @ 85 lbs
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