Saturday, 3/12/22

CrossFit Juke Joint – CrossFit

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CROSSFIT

A: Metcon (Weight)

As teams of 2,

Each partner finds the 1 RM weight for

1 Power Clean + 1 Jerk

Post the sum of Partner 1 and Partner 2’s heaviest weight lifted
(20min)

B: Metcon (AMRAP – Reps)

As teams of 2

26 minute AMRAP

One round each partner:

Partner A Rows 500m

Partner B does AMRAP Hang Power Cleans + Jerks (135, 95) until Partner A gets back.

Switch. (Score is reps of hang power clean and jerks.)

One round each partner:

Partner A rows 500m

Partner B does AMRAP Back squats until Partner A returns.

Switch. (Each back squat is 1 pt.)

One round each partner:

KICKBOXING

1: Metcon (No Measure)

Combo Pt. A

1- Dutch Block – 3- Rear Body Kick

Combo Pt. B

1- 2 – Dutch Block – 2- Lead Body Kick

Kicks/Strikes

Palm Strikes (L/R)+Neck Chop (L/R) + Elbow Strikes (L/R)+Eye strikes (L/R) + Tiger Mouth (L/R)+Ear strikes

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