Wednesday, 2/2/22

CrossFit Juke Joint – CrossFit

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CROSSFIT

A: Clean and Jerk (5×1@82%)

(20min)

B: Metcon (Time)

For time,

50 Jumping alternating lunges

50 Pull up

50 Push press 95/65

50 Superman

50 Burpee
(18min)

Compare to 8/14/17 and 3/7/18

HOME WOD

C: Metcon (Time)

For time,

4 Rounds of

12 DB Military Press

https://youtu.be/bIR3vNsCuN0

12 SEATED TWO ARM LATERAL SHOULDER RAISE

https://youtu.be/3zohLHTjFH0

Work at a moderately challenging weight using whatever weights you have available.

D: Metcon (Time)

For time,

1 mile Run

50 Burpee

1 mile Run

KICKBOXING

9am and 5:15pm

1: Metcon (No Measure)

Combo Pt. A

1- Slip – 3- 2- Uppercut – Body 2- Rear High Kick

Combo Pt. B

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

Kicks/Strikes

Round Kick Low/Body/Face

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 – Kicks/strikes

Round 4 – Combo Pt. A+B

3: Metcon (No Measure)

Target Kicks

Bo staff