Wednesday, 3/30/22

CrossFit Juke Joint – CrossFit

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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