Wednesday, 9/8/21

CrossFit Juke Joint – CrossFit

Kickboxing classes today
9am and 5:15pm
Combo for the day
Pt. A 1- 2- Slip – 2- 3- Rear Body Kick
Pt. B Check Kick – Rear Body Kick -3 – Rear Low Kick
Kick of the day: Round Kick

View Public Whiteboard

A: Clean and Jerk (70%x2, 75%x1, 80%x1,85%x1)

(20min)

Week 1: Complete 70% x 2, 75% x 1, 80% x 1, 85% x 1.

B: Front Squat (1×1@82.5%, Dropset 2×2)

(10min)

Week 1: Work to 82.5% of your 1RM Front Squat for 1×1. Then decrease weight for Drop Sets 2×2.

For Drop Sets, decrease weight by 10% down if work single is above 130kg (287#).

For Drop Sets, decrease weight by 5% down if work single is below 130kg (287#).

C: Metcon (AMRAP – Reps)

With a partner,

2 rounds of

AMRAP 2

1 Power clean 185/125 (Rx+)

2 Power clean 135/95 (Rx)

AMRAP 2

1 Muscle up (Rx+) taking turn

Pull up synchronized

AMRAP 2

Synchronized bar facing burpee (Rx, Rx+)

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

%d bloggers like this: