CrossFit Juke Joint – CrossFit
CROSSFIT
A: Spitz Snatch (5×2@50%+11#)
Ideal is to complete a full muscle snatch and then go right into an overhead squat with no pause in between the 2 movements.
(18min)
B: Snatch Grip Deadlift (2-3″ Deficit, 3×5@90%+22#)
(7min)
C: Hope (3 Rounds for reps)
3 rounds:
Perform AMRAP in 1 minute of each of the following movements:
Burpees
Power snatch, 75# / 55#
Box jump, 24″ / 20″
Thrusters, 75# / 55#
Chest-To-Bar Pull-ups
Rest
(18min)
HOME WOD
D: Metcon (5 Rounds for reps)
5 rounds for reps each
1minute max reps of Push up
2minutes max reps of 10m sprint.
1minute rest
Make 10m marker for running. Each round, try to run as many 10m, 1 rep, by sprinting between 10m marker to the starting point for 2 minutes.
E: Metcon (Time)
3 rounds for time,
12 LATERAL SHOULDER RAISE
Work at a moderately challenging weight. Perform 6 reps per arm OR 12 reps total per set. The lighter the weight that’s available, the more reps you should complete up to a limit of 20 reps.
https://youtu.be/8Dct2dcro8E
60second SINGLE LEG BALANCE DRILL
Close your eyes and keep your balance. Can be done without a pad, simply stand on the floor.
https://youtu.be/H7kwqiDc4kI
KICKBOXING
9am and 5:15pm
1: Metcon (No Measure)
Combo Pt. A
2- Double Step Low Kick – 1- 2
Combo Pt. B
Lead Body Kick – Drop down 2- 3- Rear Body Kick
Kicks/Strike
Round Kick – Round kick
Front Snap kick – Axe 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 – Alternate leg pyramid round kick 1-10-1
Round 4 – Combo Pt. A+B
3: Metcon (No Measure)
Target Kick
Bo staff
CrossFit Juke Joint 