CrossFit Juke Joint – CrossFit
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
CrossFit Juke Joint 