Wednesday, 10/6/21

CrossFit Juke Joint – CrossFit

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CROSSFIT

A: Front Squat (75%x2, 78%x1, 80%x1, 76%x2, 79%x1, 82%x1)

(15min)

B: Split Jerk (78%-83%-87%-90%-92%)

(15min)

from 1RM C&J

C: Metcon (AMRAP – Rounds and Reps)

AMRAP 9

12 WB shots 10/9ft 20/14#

10 Thruster 75/55

8 KTE

KICKBOXING

9 am and 5:15pm

1: Metcon (No Measure)

Combo Pt. A

1- Rear Body Kick -3- Rear low Kick – Lead Body Kick -Step back into Southpaw – Step back into Orthodox -1- 2

Combo Pt. B

3- Double Rear Body Kick -3- 2-Double Lead Body Kick

Kicks/Strikes

Double Round 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 – Double round Kick Pyramid (1-10-1)

Round 4 – Combo Pt. A+B

3: Metcon (No Measure)

Target Kick

Bo Staff

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