Wednesday, 12/15/21

CrossFit Juke Joint – CrossFit

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CROSSFIT

GIANT SET

(30min)

LIGHT

A-1: Strict Pull-ups (Wide grip 3×10)

A-2: Shoulder Press (70%x(9+) / 65%x(11+) / 60%x(13+))

A-3: Dragon Fly (Flag) (3×8)

https://youtu.be/04FvC4JcisU

A-4: Mountain climber (3×30)

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

Metcon

B: Metcon (Time)

For time,

3 rounds of

10 Strict KTE

10 Power Snatch 155/105

10 Strict KTE

10 Burpees
(15min)

KICKBOXING

9am and 5:15pm

1: Metcon (No Measure)

Combo Pt. A

1- Slip – 3- 2- Uppercut – Body 2- Rear High Kick

Combo Pt. B

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

Kicks/Strikes

Side kick

Skip Side 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