Wednesday, 12/8/21

CrossFit Juke Joint – CrossFit

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CROSSFIT

GIANT SET

(30min)

MEDIUM

A-1: Pendlay Row (3×10@135/95)

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

A-3: Hip Extension (3×15)

https://youtu.be/7X075Hrl5lE

A-4: Bike (3×15/12 Cal)

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

Metcon

B: Metcon (AMRAP – Reps)

AMRAP 2

Power Snatch 95/65

AMRAP 2

Burpee over bar

AMRAP 2

HSPU

AMRAP 1

Power Snatch 95/65

AMRAP 1

Burpee over bar

AMRAP 1

HSPU

KICKBOXING

9am and 5:15pm

1: Metcon (No Measure)

Combo Pt. A

1- Dutch Block – 3- Rear Body Kick

Combo Pt. B

1- 2- Dutch Block – 2- Lead Body Kick

Kicks/Strikes

Skip side Kick-Skip Hook Kick

Round Kick-Back Hook 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 Kicks

Bo staff

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