Thursday, 2/25/21

CrossFit Juke Joint – CrossFit

View Public Whiteboard

Box WOD

A: Metcon (No Measure)

Combo Pt. A:

1- 2- 3- Double Rear Body Kick – 3- 2- Double Lead Body Kick

Combo Pt. B:

1- 1- 2- (R)Back Fist – (L)Hook – (L) Back Fist – 2- Step into Southpaw & Left Spinning Back Fist

Kicking Practice

Same leg with(out) touching the ground

Low-Body-Face round

B: Metcon (No Measure)

4 Interval rounds for repetition 2Min ON/1Min OFF

Round 1 – Combo Pt. A:

1- 2- 3- Double Rear Body Kick – 3- 2- Double Lead Body Kick

Round 2 – Combo Pt. B:

1- 1- 2- (R)Back Fist – (L)Hook – (L) Back Fist – 2- Step into Southpaw & Left Spinning Back Fist

Round 3 – Kicking Practice

Same leg with(out) touching the ground

Low-Body-Face round

Round 4- Combo Pt. A + Pt. B

1- 2- 3- Double Rear Body Kick – 3- 2- Double Lead Body Kick – 1- 1- 2- (R)Back Fist – (L)Hook – (L) Back Fist – 2- Step into Southpaw & Left Spinning Back Fist

C: Metcon (No Measure)

Target Kicks/Strikes

HOME WOD

a: Metcon (Time)

For time,

150 MOUNTAIN CLIMBER

**Perform 150 Mountain Climbers with as little rest as possible. Every time you do rest, perform 15 Air Squats.

b: Metcon (Time)

For time,

60 seconds OVERHEAD HOLD

(Using dumbbells, press and hold overhead. If dumbbells aren’t available, a weighted backpack or sand bag works great.)

15 DOUBLE RUSSIAN KETTLEBELL SWINGS

(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. )

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

<span>%d</span> bloggers like this: