Saturday, 4/2/22

CrossFit Juke Joint – CrossFit

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CROSSFIT

A: Metcon (Time)

As teams of 2,

For time,

10 rounds of

3 Clean & Jerk 135/95

3 Over 48″ wall

Then

10 rounds of

3 Snatch 135/95

3 Over 48″ wall

Then

5 rounds of

3 Clean & Jerk 155/115

3 Over 48″ wall

5 rounds of

3 Snatch 155/115

3 Over 48″ wall
(35min)

HOME WOD

Do one of the home wods from this week

or

5k run

B: 5k Run (Time)

Max Effort 5k Run

KICKBOXING

1: Metcon (No Measure)

Combo Pt. A

1- 1- 2- Rear Back Fist – Lead Hook – Lead Back Fist

Combo Pt. B

2-Step into Southpaw & Left Spinning Back Fist

Kicks/Strike

Front Kick to shin (R)- Palm strike (R) – Thrust kick (L) – Elbow strike (R)

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 (AMRAP – Rounds and Reps)

AMRAP 12

3 (1-2-3-4)

3 Burpee Punch

3 (1-2-Rear leg body kick)

3 Burpee Punch

3 (Lead leg body kick-1-2-Rear leg low kick)

3 Burpee Punch

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