Wednesday, 12/1/21

CrossFit Juke Joint – CrossFit

View Public Whiteboard

CROSSFIT

GIANT SET

A-1: Yates Row (3×10@135/95)

https://youtu.be/gmQm45dILBU

A-2: Shoulder Press (80%x(5+) / 75%x(7+) / 70%x(9+))

A-3: GHD Situp (3×12)

A-4: Box Jumps (3×20)

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

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 15

8 Ring dips

10 Box Jump 24/20″

12 Barbell OH reverse lunge 95/65
Compare to 6/20/18 and 4/1/20

KICKBOXING

9am and 5:15pm

1: Metcon (No Measure)

Combo Pt. A

1- 2- Lead Low Kick – Lead Body Kick

Combo Pt. B

2- 3- 2-Dutch Block – 2- 3- Rear Body Kick

Kicks/Strikes

Front kick-Axe Kick

Front Kick-Jump front kick

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

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