Wednesday, 1/5/22

CrossFit Juke Joint – CrossFit

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A: Spitz Snatch (5×2@50% of 1RM Snatch)

Ideal is to complete a full muscle snatch and then go right into an overhead squat with no pause in between the 2 movements.

B: Metcon (No Measure)

HSPU/HS/HS-WALK Progression

C: Metcon (AMRAP – Rounds and Reps)


15 Deadlift 155/105

15 Deficit push ups, hands on 25 pound plates

15 Box jump 24/20″
Compare to 7/5/18


With Equipments: Do A,B and C

With No equipment Do B and D

D: Metcon (AMRAP – Rounds and Reps)


15 Table pull up

15 Deficit Push up, hands on 2″ stack of books

15 Tuck Jump


9am and 5:15pm

1: Metcon (No Measure)

Combo Pt. A

1- 2- Step into Southpaw & 1-Shuffle & Right Hook – 3- Right Uppercut – Left Body Kick

Combo Pt. B

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


Round kick low-body-face-hook kick-side kick-

2: Metcon (No Measure)

4rounds 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 Kick

Bo Staff

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