Saturday, 1/22/22

CrossFit Juke Joint – CrossFit

View Public Whiteboard

CROSSFIT

A: Metcon (Time)

With a partner

For time

80 burpees

60 snatches, 75/55

60 burpees

50 snatches, 135/95

40 burpees

40 snatches, 165/115

20 burpees

20 snatches. 185/125
(38min)

HOME WOD

B: Metcon (Time)

For time,

100 Push up

90 Sit up

80 Air squat

70 Double Under

60 Burpee

50 Walking lunge

40 V-up

KICKBOXING

1: Metcon (No Measure)

Combo Pt. A

1- 2- Lead Low Kick – Lead Body Kick – 2- 3

Combo Pt. B

2-Dutch Block – 2- 3- Rear Body Kick

Kicks/Strikes

Knee strike to the side(L+R) – Elbow strikes (L+R) – Back fist (L+R) – Cut Kick (L+R)

2: Metcon (No Measure)

4 rounds of 2 min 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)

Self Defense

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