Saturday, 4/30/22

CrossFit Juke Joint – CrossFit

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CROSSFIT

A: Snatch (A Heavy single)

(20min)

B: Overhead Squat (A heavy single)

(10min)

C: Metcon (AMRAP – Reps)

As teams of 2

AMRAP 12

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

HOME WOD

Do one from Monday to Friday

KICKBOXING

1: Metcon (No Measure)

Combos

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