Saturday, 3/5/22

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

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CROSSFIT

A: Metcon (Time)

With a Partner

For time,

7 rounds of ‘Cindy’

2 rounds of ‘DT’ (70/50 kg)

6 rounds of ‘Cindy’

2 rounds of ‘DT’ (70/50 kg)

5 rounds of ‘Cindy’

2 rounds of ‘DT’ (155/105)

4 rounds of ‘Cindy’

2 rounds of ‘DT’ (155/105)

3 rounds of ‘Cindy’

2 rounds of ‘DT’ (155/105)

2 rounds of ‘Cindy’

2 rounds of ‘DT’ (155/105)

1 round of ‘Cindy’

2 rounds of ‘DT’ (155/105)

1 Round of ‘Cindy’ consists of: 5 Pull-Ups, 10 Push-Ups, and 15 Air Squats

1 Round of ‘DT’ consists of: 12 Deadlifts, 9 Hang Power Cleans, and 6 Shoulder-to-Overheads
(40min)

HOME WOD

Do one of the home wods from this week

KICKBOXING

1: Metcon (No Measure)

Combo Pt. A

2- Double Step Low Kick -1- 2

Combo Pt. B

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

Kicks/Strikes

In-out crescent kick

Front Hook kick

Back Hook 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)

Self Defense