Saturday, 9/18/21

CrossFit Juke Joint – CrossFit

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CROSSFIT

Partner WOD Day!!!

A: Metcon (Time)

With a partner For time.

70 Cal Bike/Row

70 Snatches 105/75

50 Cal Bike/Row

50 Snatches 105/75

30 Cal Bike/Row

30 Snatches 105/75

10 Cal Bike/Row

10 Snatches 105/75

You can break up the reps and calories anyway you can with your partner. YOU MUST TAG YOUR PARTNER WHEN YOU SWITCH
(25min)

B: Metcon (AMRAP – Reps)

10min Rest after Pt. A

AMRAP 7

7 Synchronized WB shots 9ft Target 30/20#

7 Synchronized Pull up
For the WB shots, you and your partner must be at the bottom of the squat stances at the same time at somewhere in each rep.

For the Pull ups, your and your partner’s chin must be over the bar at the same time somewhere in each rep

KICKBOXING

BRIG YOUR FRIENDS AND FAMILIS FOR KICKING AND PUNCHING FUN!

1: Metcon (No Measure)

Combo Pt. A

1- 2- Slip – 2- 3- 2-Slip – 2- 3- Rear Body Kick

Combo Pt. B

3- 2- 3-Slip – 3- Rear Body Kick

Kicks/Strike

Round Kick Tornado Kick

2: Metcon (No Measure)

4 Rounds of 2 minutes ON/1minute rest

Round 1 – Combo Pt. A

Round 2 – Combo Pt. B

Round 3 – Round Kick + Tornado Kick

Round 4 – Combo Pt. A+B

If you are sharing a Wave Master, take turn every time. 3 Push ups when you are waiting.

3: Metcon (No Measure)

Target Kicks

Self Defense

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