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: 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
CrossFit Juke Joint 