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
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+)
CrossFit Juke Joint 