Wednesday, 1/26/22

CrossFit Juke Joint – CrossFit

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CROSSFIT

A: Clean (High Blocks, 3×1@70%+16.5#)

(15min)

From High blocks, Bar height should start above the knee, 3 sets of single squat clean @70% of 1RM C&J plus 16.5# added.

https://youtu.be/7Lwv7ZbjJoI

B: Back Squat (Pause, 4×2 @70%+16.5#)

(15min)

Come to a complete stop in the bottom of the Squat & hold for 2 secs.

4 sets of 2 rep back squat @70% of 1RM back squat plus 16.5# added.

**If your 70% is over 330#, add 33#

C: Metcon (AMRAP – Rounds and Reps)

AMRAP 9

5 Power clean 135/95

10 Box Jump 24/20″

15 KTE

HOME WOD

D: Metcon (AMRAP – Reps)

For reps

5 rounds of

3 min 10 yard run

1 min Air squat

10 yard = 1 rep

E: Metcon (Time)

For time

20 Plank to Push up

https://youtu.be/db7EnhnzabU

20 Med ball V up

https://youtu.be/Pjt50Kk3Fpg

KICKBOXING

9 am and 5:15 pm

1: Metcon (No Measure)

Combo Pt. A

1- Dutch Block – 3- Rear Body Kick

Combo Pt. B

1- 2- Dutch Block – 2- Lead Body Kick

Kicks/Strikes

Skip Side kick-Back Kick

Walking Back Kick

Flying back Kick

2: Metcon (No Measure)

4 rounds of 2min ON/1min OFF

Round 1 – Combo Pt. A

Round 2 – Combo Pt. B

Round 3 – Back kick pyramid 1-10-1

Round 4 – Combo Pt. A+B

3: Metcon (No Measure)

Target strikes

Bo staff

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