Thursday, 7/16/20

CrossFit Juke Joint – CrossFit

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Box WOD

A: Metcon (No Measure)

1. One-One-Two-Three

2. Knee Strike

3. Front leg Push Kick-Two

B: Metcon (8 Rounds for reps)

2 Rounds of 4 intervals below for Reps

AMRAP2

One-Two-Duck-Three-Four

1minute rest

AMRAP2

3 (R) Body Skip Round Kick

3 (L) Body Skip Round Kick

3 Push Up

1minute rest

AMRAP2

Elbow-Elbow-Knee to Stomach-Knee to Stomach- Knee to Side-Knee to Side

1minute rest

AMRAP2

Front leg Push kick – Two

Front leg Push Kick- Back Leg Low Kick

1minute rest
(24min)

HOME WOD

a: Metcon (Time)

For time,

150 Unbroken Mountain Climbers

**Perform 150 Mountain Climbers with as little rest as possible. Every time you do rest, perform 15 Air Squats.
https://youtu.be/zT-9L3CEcmk

b: Metcon (Time)

For time,

3 rounds of

60 second Overhead Hold

(Using dumbbells, press and hold overhead. If dumbbells aren’t available, a weighted backpack or sand bag works great.Keeping a neutral grip (palms facing each other), press overhead. Think about pressing your elbows behind your ears.)

15 Double Russian KB Swing

(Using kettlebells if available. If kettlebells aren’t available, a weighted backpack works great.)

12 DOUBLE KETTLEBELL FRONT RACK TEMPO GOBLET SQUAT

(Tempo is a 3 second count down, one second pause at the bottom then stand up. Use weighted backpack if you don’t have KBs)
Overhead hold:

https://youtu.be/V6AucpIJ5a4

Double KB Swing:

https://youtu.be/Tr4yzNiqOWY

Double KB Goblet squat:

https://youtu.be/LT3ea1SBPBA

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