Wednesday, 10/13/21

CrossFit Juke Joint – CrossFit

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CROSSFIT

A: Deadlift (3-3-3-3-3 add weights each round)

(20min)

Start at 70% for the first round, add weights each round. Post the heaviest successful lift, write all 5 weights in the comment

B: Max Deficit HSPU (Distance)

Kipping or strict

*If you don’t have HSPU, work toward the next level.
(12min)

C: Metcon (AMRAP – Reps)

AMRAP 10

21-15-9 reps of

Deadlift 225/155

HSPU

Bike/row for cal

KICKBOXING

Classes at 9am and 5:15pm

1: Metcon (No Measure)

Combo Pt. A

2- Double Step Low Kick -1- 2- Lead Body Kick

Combo Pt. B

Drop down 2- 3- Rear Body Kick

Kicks/Strikes

Balance kicks: Round Kick Low-body-face-hook-body round- Side 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 – Kicks/Strikes

Round 4-Pt. A+B

3: Metcon (No Measure)

Target kicks/strikes

Bo staff

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