CrossFit Juke Joint – CrossFit
CROSSFIT
A: Back Squat (Tempo, 4×5@50%+5.5#)
(15min)
TEMPO BACK SQUAT (3 SEC ECCENTRIC + 3 SEC ISOMETRIC)
B: Split Jerk (1×3@85%+5.5#, 1×3@(-22#))
(15min)
work to 85%+5.5# of your 1RM Clean & Jerk for 1×3. Then decrease weight for Drop Sets 1×3@(-22#)
C: Metcon (Time)
For time:
30-cal. row
20 burpee box jump-overs 24/20″
10 snatches (RX)135/95 (RX+)185/135
(7min)
HOME WOD
A: Metcon (AMRAP – Rounds and Reps)
AMRAP 20
20-18-16-14-12-10-8-6-4-2 reps of
DB Push press
DB Front squat
Burpee over DB
If available, men use 50lb Dumbbells / women use 35lb Dumbbells.
KICKBOXING
1: Metcon (No Measure)
Combo Pt. A
Check – Lead Body Kick -Drop down 2- 3- Rear Body Kick -Check into superman Cross – Lead Body Kick
Combo Pt. B
1- 2- Step into Southpaw & 1-Shuffle & Right Hook – Left Hook – Right Uppercut – Left Body Kick
Kicks/Strikes
Balance kick: Side kick low-middle-face-Body round-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)
Target Strike
Bo staff