Saturday, 10/2/21

CrossFit Juke Joint – CrossFit

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A: Metcon (No Measure)

Warm up and build up to the deadlift weight per each team

B: Metcon (AMRAP – Rounds and Reps)

With a partner


16 Synchronized Burpee

8 Partner Deadlift MF 545/MM 630/FF 470

Scaled: Add each partner’s 70% of 1RM deadlift to get the working weight.

For an example, if one athlete’s 70% is 150# and another’s 70% is 185, the workout weight is 335#”

32 Box jump over 24/20″ ( sharing reps with partner)


1: Metcon (No Measure)

Combo Pt. A

1- Body 1- 2-Liver 3(L)- Head 3(L) – Rear Long Knee

Combo Pt. B

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


Palm strike (L)-Palm strike (R)- Neck chop (L) – Neck chop (R)- Hammer fist (L)- Hammer fist (R) – Elbow (L)-Elbow(R)-Knee(L)-Knee(R)

2: Metcon (No Measure)

4 Rounds of 2minutes ON/1minute OFF

Round 1- Combo Pt. A

Round 2-Combo Pt. B

Round 3-Kicks/Strikes

Round 4-Combo A+B

3: Metcon (No Measure)

Self Defense

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