Wednesday, 2/23/22

Announcements

CROSSFIT OPEN THURSDAY NIGHT FEVER!
22.1 THURSDAY 2/24
22.2 THURSDAY 3/3
22.3 THURSDAY 3/10
THE 1 ST HEAT STARTS AT 4:30pm UNTIL THE LAST ATHLETE FINISHES. 4-6 ATHLETES WILL GO AT ONCE DEPENDS ON WOD AND JUDGE SITUATIONS.
*IF YOU CAN’T MAKE IT ON THURSDAYS, YOU CAN DO OPEN WOD ON FRIDAY OR SATURDAY. IF YOU NEED TO DO IT ON SUNDAY, PLEASE LET SUNG KNOW

CrossFit Juke Joint – CrossFit

View Public Whiteboard

CROSSFIT

A: Back Squat (5×3@75%+33#)

(15min)

B: Metcon (AMRAP – Reps)

AMRAP 21

3 rounds of

5 HSPU

5 Power Clean 95/65

5 Box Jump 24/20″

3 rounds of

5 TTB

5 Power Snatch 95/65

5 WB shots 10/9ft 20/14#

3 rounds of

5 KTE

5 OHS 95/65

5 Face bar burpee

HOME WOD

C: Metcon (Time)

For time

50 Push up

50 Broad Jump

50 Push up

D: Metcon (Time)

For time,

100 Superman

10 Sit ups every minute on the minute

KICKBOXING

1: Metcon (No Measure)

Combo Pt. A

1- Rear Body Kick -3- Rear low Kick – Lead Body Kick

Combo Pt. B

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

Kicks/Strikes

Skip Round Kick

Double Round Kick

2: Kickboxing Pt. 2 (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)

Kicks/Strikes

Bo staff

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