Wednesday, 2/9/22

CrossFit Juke Joint – CrossFit

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A: Clean and Jerk (5×1@82%+5.5#)


B: Back Squat (5×3@78%+11#)


C: Metcon (AMRAP – Reps)


3-6-9-12…keep adding 3 reps

Front squat 135/95

Pull up

Box jump 24/20″


D: Metcon (Time)

For time,

3 rounds

100ft Bear crawl (50ft forward+50ft backward)

100ft Walking lunge

(Use any object that you have available to you, for most a single Dumbbell (30 – 50lbs) or Kettlebell will be perfect)

E: Metcon (Time)

For time,

3 rounds of

50 Air squat

50 Sit up

50 Mountain Climbers

F: Metcon (Time)

For time

100 Glute Bridge

( You can add resistance by holding a dumbbell or kettlebell on your hips)


1: Metcon (No Measure)

Combo Pt. A

Check – Lead Body Kick -Drop down 2- 3- Rear Body Kick

Combo Pt. B

Check into Superman Cross – Lead Body Kick


Round Kick + Back Kick

Round Kick + back Kick + Round kick

Spin jump round kick

2: Metcon (No Measure)

4 rounds of 2min 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)

Target strikes

Bo staff

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