Wednesday, 12/29/21

CrossFit Juke Joint – CrossFit

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CROSSFIT

GIANT SET

(30min)

HEAVY

A-1: Yates Row (3×10@135/95)

https://youtu.be/gmQm45dILBU

A-2: Shoulder Press (85%x(4+) / 80%x(5+) / 75%x(7+))

A-3: Back Extension (3×10)

https://youtu.be/xMyFXMZ6Ch0

A-4: Shuttle Run (3x120ft )

120ft= 6ft and back+12ft and back +18ft and back+24ft and back

**touch the ground with hand everytime you turn around

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

Metcon

B: Metcon (AMRAP – Reps)

AMRAP 7

3-6-9-12-15…reps of

Push press 75/55

HSPU

Burpee

HOME WOD

If you have Equipments: Do A and B

If you don’t have Equipments: Do C

C: Metcon (AMRAP – Rounds and Reps)

AMRAP 21

21 Push press with Water Bottles (pick any sizes)

21 HSPU (or HS-Kick)

21 Burpee

15 Push press with Water Bottles (pick any sizes)

15 HSPU (or HS-Kick)

15 Burpee

9 Push press with Water Bottles (pick any sizes)

9 HSPU (or HS-Kick)

9 Burpee
REMEMBER, ITS AMRAP, IF YOU FINISDH A ROUND, START OVER

KICKBOXING

1: Metcon (No Measure)

Combo Pt. A

1 – 1- 2- Rear Back Fist – 3 – Lead Back Fist

Combo Pt. B

2-Step into Southpaw & Left Spinning Back Fist

Kicks/Strikes

Round Kick + Skip Side Kick

Round Kick + Back Kick

2: Metcon (No Measure)

4 rounds of 2MIN ON/1MIN OFF for repetitions

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