Wednesday, 11/10/21

CrossFit Juke Joint – CrossFit

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CROSSFIT

GIANT SET

MEDIUM (30min)

A-1: Pendlay Row (3×15@95/65)

A-2: Shoulder Press (75%x(7+)/70%x(9+)/65%x(11+))

MEDIUM
75(7+) / 70(9+) / 65(11+)

A-3: Hanging Leg raises (3×10)

https://youtu.be/KBLz0IkKAX0

A-4: Bike (3×12/10 Cal)

A-5: 90 Second Rest (3x90sec rest)

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 11

15-9-6 reps of

Jerk 165/115

Box Jump 30/24

TTB

KICKBOXING

9am and 5:15pm

1: Metcon (No Measure)

Combo Pt. A

1- 2- Step into Southpaw & Jab -Shuffle & Right Hook –

Left Hook – Right Uppercut – Left Body Kick

Combo Pt. B

1- Body 1- 2-3 – Head 3- Rear Long Knee

Kicks/Strike

Skip Side

Skip Hook

2: Metcon (No Measure)

4 rounds of 2min ON/1min OFF

Round 1 – Combo Pt. A

Round 2 – Combo Pt. B

Round 3 – Kicks/Strikes

Round 4 – Combo Pt A+B

3: Metcon (No Measure)

Target strikes

Bo staff