Wednesday, 4/6/22

CrossFit Juke Joint – CrossFit

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CROSSFIT

A: Split Jerk (1×2@85% of C&J+11#, 2×2@(-22#))

(20min)

B: Back Squat (1×20@225/165)

(8min)

C: Metcon (AMRAP – Rounds and Reps)

AMRAP 14

3 Squat cleans 135/95

6 HSPU

9 Burpee

HOME WOD

D: Metcon (AMRAP – Reps)

AMRAP 20

(Each round, decrease the number of reps by two! For example, round two is 18 reps of each and so on 18-16-14-12… IF you get to the round of two reps, restart back at 20 reps.)

20-18-16-14-12-10-8-6-4-2 reps of

DB Push Press 50s/35s

DB Front squat

Burpee over DB

V-up

KICKBOXING

1: Metcon (No Measure)

Combo Pt A

1- 1- 2- Rear Back Fist – Lead Hook – Lead Back Fist – 2- Step into Southpaw & Left Spinning Back Fist

Combo Pt. B

1- Body 1- 2-Liver Hook – Head Hook – Rear Long Knee

Kicks/Strikes

Round Kick – Back Kick

Round Kick – Spin 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 satff

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