Saturday, 4/30/22

CrossFit Juke Joint – CrossFit

View Public Whiteboard


A: Snatch (A Heavy single)


B: Overhead Squat (A heavy single)


C: Metcon (AMRAP – Reps)

As teams of 2


Partner A:

3 Hang power clean 95/65

6 STO 95/65

9 Back squat 95/65

Partner B:

50 Double under

For total number of lifts and DUs for the score each team
Once clock starts, partner A do a round of 3-6-9 reps of lifts at the same time partner B start 50 DUs. Once A finishes a round and B finishes 50 DUs, partners can switch


Do one from Monday to Friday


1: Metcon (No Measure)


A. 1- Lead Teep

B. Lead Teep – Rear Teep

C. 1-Lead Elbow-Rear Elbow

D. Switch Middle Kick-2

E. 1-Rear Middle Kick-Lead Middle Kick

F. Rear Middle Kick-3-2-Switch Middle Kick

G. 1-2-3-Rear Middle Kick

2: Kickiboxing part2 V2 (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)

Self Defense

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: