Wednesday, 4/27/22

CrossFit Juke Joint – CrossFit

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A: Back Squat (BOX SQ, 4×3@(70%+5#))


Feet slightly wider stance than normal

Knees never track over toes

Push hips back

Keep core tight

3 second negative down to sitting position on box

Drive through heels to stand, & don’t let knees track over toes when standing


B: Metcon (Time)

For time:

50 overhead squats

40 bar-facing burpees

40 back-rack reverse lunges

30 bar-facing burpees

30 cleans

20 bar-facing burpees

20 single-leg squats

10 muscle-ups or 30 Pull ups

95/65-lb barbell


C: Metcon (Distance)

For total distance

10 rounds of

60 second Running

60 second Walk

D: Metcon (Time)

For time

4 rounds of

1 min plank hold

1 min Side plank hold (L)

1 min Side plank hold (R)

50 Supermans

2min rest


1: Metcon (No Measure)

Combos for the day

A. 1-Rear Elbow

B. 1-2-Lead Elbow

C. Middle Kick-Middle Kick (with the same leg, Rear)

D. Switch Middle Kick – Middle Kick (with the same leg, Lead)

E. 2-3-Rear Knee

F. 3-2-Switch Lead Knee

G. Middle Kick-Rear Knee

2: Metcon (No Measure)

3 rounds of

30seconds ON

10seconds REST

EACH Combos for the day

Round 1-3: A

Round 4-6: B

Round 7-9: C

Round 10-12: D

Round 13-15: E

Round 16-18: F

Round 19-21: G

Round 22-24: Free Fight!

3: Metcon (No Measure)

Target Kick


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