Thursday, 9/17/20

CrossFit Juke Joint – CrossFit

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Box WOD

A: Metcon (No Measure)

– (R) Round- (L) Round

– One-two-Slip-Four-Three-(R) Round

– Skip back/forward + round kick

B: Metcon (No Measure)

4 rounds of 2mins ON/1min OFF

1st & 3rd Round – One-Two-Slip-Four-Three-(R)Round kick

2nd Round – 1-12-123-1234

4rd Round – Pyramid Round Kick 1-10,then back to 1, alternating leg each kick. Repeat if you finish in time.

C: Metcon (No Measure)

Kick and Punch Sung!
(10min)

HOME WOD

please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.

a: Metcon (Time)

When the clock starts, perform…

Two sets of:

60 Second Run/Bike/Row

30 Seconds of Side Shuffles

https://youtu.be/un-rOeHQoqU

30 Seconds of Plank Kick Throughs With Hand Tap

https://youtu.be/HL0LVoQe72w

30 Seconds of Alternating Single-Leg Airplanes

https://youtu.be/3ufbEbE0yuk

30 Seconds of Right Leg Bulgarian Split Squats

30 Seconds of Left Leg Bulgarian Split Squats

https://youtu.be/2C-uNgKwPLE

30 Seconds of Tempo Dumbbell Deadlifts @ 1111

https://youtu.be/Sjt7M2EI3NE

Rest 30 Seconds Between Sets

When the running clock reaches 14:00, perform the following…

Every minute, on the minute, for 15 minutes (5 Sets of):

Station 1: 10 Burpee

Station 2: 16-20 Alternating Reverse Lunges

Station 3: 10-15 Dumbbell Power Cleans

When the running clock reaches 35:00, perform the following…

Four rounds for time of:

12 Burpee

16 Alternating Reverse Lunges

10 Dumbbell Power Cleans

TIME CAP = 11 MINUTES!

POST YOUR TIME FOR THE SCORE

When the running clock reaches 45:00, perform the following…

100 Banded Biceps Curls

100 Banded Triceps Extensions

*Complete in as few sets as possible, partition as you see fit.

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