CrossFit Juke Joint – CrossFit
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)
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