Wednesday, 11/24/21

CrossFit Juke Joint – CrossFit

View Public Whiteboard

CROSSFIT

GIANT SET

(30min)

BRUTAL

A-1: T-bar Row (3×8@185/125)

https://youtu.be/ExL0-gJcUbs

Tbar row info @7:54

A-2: Shoulder Press (85%x(4+) / 80%x(5+) / 75%x(7+))

A-3: Back Extension (3×10 )

https://youtu.be/xMyFXMZ6Ch0

A-4: Bike (3×0.4mile )

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

Metcon

B: Metcon (AMRAP – Reps)

AMRAP 9

3 Pull up

6 Power Snatch 95/65

9 Burpee over bar

(RX+)

1 BMU

3 Power Snatch 155/105

9 Burpee Box Jump over 24/20″

KICKBOXING

9AM and 5:15PM

1: Metcon (No Measure)

Combo Pt. A

1- 2- 3- Double Rear Body Kick

Combo Pt. B

3- 2- Double Lead Body Kick

Kicks/Strikes

Round Kick

2: Metcon (No Measure)

4 rounds of 2min ON/1min OFF

Round 1-Combo Pt. A

Round 2-Combo Pt. B

Round 3-Pyramid round kick

Round 4-Combo Pt. A+B

3: Metcon (No Measure)

Target Kicks/Strikes

Bo staff