CrossFit Juke Joint – CrossFit
A: Back Squat (4×5@50%+16.5#)
(15min)
TEMPO
3 second eccentric, 3 second isometric pause at bottom of the rep, then explode up
B: Split Jerk (1×2@85%+16.5#, Then drop set 1×2@(-22#))
(15min)
C: Metcon (Time)
“Tiffany’s Birthday”
For time,
4 rounds of
13 Deadlift 95/65
1 Squat Clean 95/65
9 Thruster 95/65
9 TTB
2 30ft Bear crawl
(13min)
HOME WOD
D: Metcon (AMRAP – Reps)
For total points,
5 rounds of
2min Run
1min Push up
1meter=1 point
1push up=10 points
E: Metcon (Time)
For time
3 rounds of
20 LATERAL SHOULDER RAISE
(Work at a moderately challenging weight. Perform 10 reps per arm OR 20reps total per set)
https://youtu.be/8Dct2dcro8E
60 second SINGLE LEG BALANCE DRILL
(Close your eyes and keep your balance. Can be done without a pad, simply stand on the floor)
https://youtu.be/H7kwqiDc4kI
KICKBOXING
1: Metcon (No Measure)
Combo Pt. A
1- Rear Body Kick -3- Rear low Kick – Lead Body Kick -Step back into Southpaw – Step back into Orthodox -1- 2
Combo Pt. B
1- 2- 3& Step to the side – 2-Weave under right – 2 – 3- 2-
Slip – 2 – Lead Body Kick
Kicks/Strikes
Round Kick Walking Back Kick
Round Kick Flying Back 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 staff
CrossFit Juke Joint 