Wednesday, 3/16/22

CrossFit Juke Joint – CrossFit

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CROSSFIT

A: Snatch Pull+Full Squat Snatch (8×1@75%)

(20min)

SNATCH HIGH PULL + SNATCH

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 21

10 Power Snatch 95/65

10 Box Jump 24/20″

10 TTB

HOME WOD

C: Metcon (No Measure)

NFT

4 rounds of

10 YTW

https://youtu.be/lDRS97PJyjQ

BENCH DIP BURN OUT SET

(Hands behind you on a sturdy bench or chair, then elevate your feet on another chair or bench.)

https://youtu.be/8Nb_FAJj3yQ

D: Metcon (Time)

For time,

6 rounds of

200m run

10 SINGLE LEG BROAD JUMP

(Single leg take off, land with both feet. Alternate legs to complete all prescribed reps per set.)

KICKBOXING

9am and 5:15pm class

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

Round kick

Spinning jump round 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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