Wednesday, 9/29/21

CrossFit Juke Joint – CrossFit

View Public Whiteboard


A: Shoulder Press (Attempt for 1RM )


B: Push Press (Attempt for 1RM)


C: Push Jerk (Attempt for 1RM)


D: Metcon (Time)

21-15-9 reps of

Hang Clean and Jerk 135/95

Pull up

Box Jump 24/20″


1: Metcon (No Measure)

Combo Pt. A

1- 1- 2- Rear Back Fist – 3 – Lead Back Fist

Combo Pt. B

2- Step into Southpaw & Left Spinning Back Fist


Round Kick- Skip Round Kick

Skip Round Kick-Back Kick

2: Metcon (No Measure)

4 rounds of 2 min ON/1min OFF

Round 1 – Combo Pt. A

Round 2 – Combo Pt. B

Round 3 – Pyramid skip round kick (1-10)

Round 4 – Combo Pt. A+B

3: Metcon (No Measure)

Target Kick

Bo Staff

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