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Components
Box Hamstring Curl
Front Squat
Back Extension
Burpee
90 Second Rest
Metcon
Settings
Location
(All)
CrossFit Juke Joint
Program
CrossFit
OPEN GYM
Date
Workout
Thursday, 12/9/21 - 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):
6 (4/2)
Workout
Thursday, 12/9/21
GIANT SET
(30min)
LIGHT
A-1: Box Hamstring Curl (3x15)
https://youtu.be/t5htLdxEKx0
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 5
3 Deadlift 275/195
7 Push press 115/85
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, December 09, 2021
Male Clients
1
Anthony
Huff
CrossFit 4:15PM
3 x 15 @ 1 lbs
1
Brian
Bunk
CrossFit:: 6:00AM
3 x 15 @ 1 lbs
1
Sung
Hong
CrossFit 4:15PM
3 x 15 @ 1 lbs
2
Shane
O'Neill
CrossFit:: 6:00AM
3 x 15 @ 0 lbs
Female Clients
1
Alana
Witulski
CrossFit 4:15PM
3 x 15 @ 1 lbs
1
Emily
Hayes
CrossFit:: 6:00AM
3 x 15 @ 1 lbs
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