Wednesday, 12/22/21

CrossFit Juke Joint – CrossFit

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A-1: Strict Pull-ups (3×10)

A-2: Shoulder Press (90%x(3+) / 85%x(4+) / 80%x(5+))

A-3: Ab mat sit-ups (3×35)

A-4: Burpee (3×15)

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


B: Metcon (Time)

For time,

21-15-9 reps of

Front squat 95/65


Pull up

Compare to 4/25/18, 10/9/19


9am and 5:15pm

1: Metcon (No Measure)

Combo Pt. A

Check – Lead Body Kick -Drop down 2- 3- Rear Body Kick

Combo Pt. B

Check into Superman Cross – Lead Body Kick


Back Kick

Walking Back Kick

Flying Back Kick

2: Metcon (No Measure)

4 rounds of 2 min ON/1 min 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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