CrossFit Juke Joint – CrossFit
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