Wednesday, 1/19/22

CrossFit Juke Joint – CrossFit

View Public Whiteboard


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.

B: Snatch Grip Deadlift (2-3″ Deficit, 3×5@90%+22#)


C: Hope (3 Rounds for reps)

3 rounds:
Perform AMRAP in 1 minute of each of the following movements:
Power snatch, 75# / 55#
Box jump, 24″ / 20″
Thrusters, 75# / 55#
Chest-To-Bar Pull-ups


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,


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.


Close your eyes and keep your balance. Can be done without a pad, simply stand on the floor.


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


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

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: