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Components
Glute-Ham Raises
Back Squat
Leg raises
American KB Swing
90 Second Rest
Metcon
Settings
Location
(All)
CrossFit Juke Joint
Program
CrossFit
OPEN GYM
Date
Workout
Friday, 12/6/19 - 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):
6 (3/3)
Workout
Friday, 12/6/19
Weightlifting
(30min)
Dark horsemen Wave1 Week3
Superset 6 rounds of A,B,C,D and E
A: Glute-Ham Raises (6x5 GHR )
Glute-Ham Raises
https://youtu.be/w_7UaXfsbaw
B: Back Squat (Box Squat 1-1-1-1-1-1 (1RM))
Back Squat
https://youtu.be/p3tPpz1rmSs
C: Leg raises (6x12 )
D: American KB Swing (6x10@2/1.5pood)
E: 90 Second Rest (6x90)
Metcon
Metcon (AMRAP - Reps)
AMRAP 10
10 Burpee
20 WB Shots 10/9ft 20/14#
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, December 06, 2019
Male Clients
1
Brian
Bunk
5:30PM CrossFit
6 x 5 @ 1 lbs
1
Sung
Hong
4:30PM CrossFit
6 x 5 @ 1 lbs
2
Jeff
Shipley
CrossFit: 5:00 AM
6 x 5 @ 0 lbs
Female Clients
1
Aimee
Wride
CrossFit:: 6:00AM
6 x 5 @ 1 lbs
1
Alana
Witulski
5:30PM CrossFit
6 x 5 @ 1 lbs
2
Holly
Trujillo
CrossFit:: 6:00AM
6 x 5 @ 0 lbs
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