Wednesday, 4/13/22

CrossFit Juke Joint – CrossFit

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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

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