Saturday, 12/18/21

CrossFit Juke Joint – CrossFit

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CROSSFIT

A: 12 Days of Christmas (Time)

For Time, adding one movement per round:

1 Sumo Deadlift High-Pull (75/55 lb)

2 Thrusters (75/55 lb)

3 Push Presses (75/55 lb)

4 Power Cleans (75/55 lb)

5 Power Snatches (75/55 lb)

6 Kettlebell Swings (53/35 lb)

7 Pull-Ups

8 Knees-to-Elbows

9 Box Jumps (24/20 in)

10 Double-Unders

11 Burpees

12 Overhead Walking Lunges (45/25 lb Plate)

**Start with 1 Sumo Deadlift High-Pull (SDLHP). Then do 2 Thrusters and 1 SDLHP. Then 3 Push Presses, 2 Thrusters, and 1 SDLHP. Continue this way until the final round of 12 Overhead Walking Lunges, 11 Burpees, and each movement descending in repetitions all the way down to 1 SDLHP.
(45min)

KICKBOXING

1: Metcon (No Measure)

Combo Pt. A

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

Combo Pt. B

3- 2- 3-Slip – 3 – Rear Body Kick

Kicks/Strikes

Palm strikes (nose, L+R)-Tiger mouth(neck, L+R) – Eye strikes(L+R), Ear strike

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)

Self defense

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