Wednesday, 4/20/22

CrossFit Juke Joint – CrossFit

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A: Muscle Snatch+Snatch Balance (4x(1+2)@55%)


Work at 55% of your 1RM Snatch for 4 x 1+2


B: Snatch High Pull + Low Hang Snatch Pull (4x(1+3)@80%)

Work at 80% of your 1RM Snatch for 4 x 1+3

C: Metcon (Time)

“Farewell Shane”

For time

400m Run


5 rounds of

2 MU or 8 Pull up

4 Power Clean 185/135



400m Run


D: Metcon (Time)

For time

400m Run

50 Air squat

400m Run

40 Air squat

400m Run

30 Air squat

400m Run

20 Air squat

400m Run

10 Air squat


1: Metcon (No Measure)

Combo Pt. A

1-Rear Middle Thrust kick

2-Switch Middle Thrust kick

1-2-Rear Middle Thrust kick

1-2-Switch Middle Thrust kick

Combo Pt. B

Teep – Rear Middle Thrust kick

Teep – Switch Middle Thrust kick

1 – Rear Elbow

1-2- Lead Elbow


Front Hook

Skip Hook

Back Hook 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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