Wednesday, 3/23/22

CrossFit Juke Joint – CrossFit

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A: Back Squat (Tempo 4×5@50%)


Take at least 2 min rest between the sets

Tempo: 3 second eccentric, 3 second isometric pause at bottom of the rep, then explode up.

B: Metcon (Time)

For time

20 Pull up (Rx+:10 RMU/BMU)

25 Thruster 75/55

1000m row or 1.5 mile Bike

25 Thruster 75/55

20 Pull up (Rx+:10 RMU/BMU)


C: Metcon (Time)

For time

400m run

50 Air squat

400m run

40 Air squat

400m run

30 Air squat

400m run

20 Air squat

400m run

10 Air squat


1: Metcon (No Measure)

Combo Pt. A

1-2- Slip – 2- 3- Rear Body Kick-Check Kick – Rear Body Kick – 3 – Rear Low Kick

Combo Pt. B

1 – Slip – 3- 2- Uppercut – Body 2- Rear High Kick


Skip Side Kick

Jump Side Kick

Flying Side 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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