Wednesday, 3/2/22

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: Metcon (Weight)

Find 1RM weight of

1 Clean + 1 Thruster + 1 Hang squat clean
(20min)

B: Metcon (AMRAP – Reps)

AMRAP 15

21-15-9 reps of

Thruster 95/65

Face bar burpee

Jumping Pull up

(6″ from the head to a pull up bar)

HOME WOD

C: Metcon (Time)

For time,

1mile run

50 Burpee

1mile run

D: Metcon (AMRAP – Reps)

For reps

4 rounds of

BENCH DIP BURN OUT SET

(Setup a bench and a chair to perform bodyweight dips.)

https://youtu.be/8Nb_FAJj3yQ

1 min REVERSE LUNGES

1 min Plank to Reach

KICKBOXING

1: Metcon (No Measure)

Combo pt. A

1- 2- 3- Double Rear Body Kick

Combo pt. B

3- 2- Double Lead Body Kick

Kicks/Strikes

Axe Kick

Front Kick

Jump Axe Kick

Jump Front Kick

2: Kickboxing Pt. 2 (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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