CrossFit Juke Joint – CrossFit
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