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
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
CrossFit Juke Joint 