Wednesday, 5/4/22

CrossFit Juke Joint – CrossFit

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CROSSFIT

A: Muscle Snatch+Snatch Balance (4x(1+2)@55% of Snatch+10#)

(15min)

B: Snatch High Pull + Low Hang Snatch Pull (4x(1+2)@80% of Snatch +10#)

https://youtu.be/WXoIHlJ7u4s
(12min)

SNATCH HIGH PULL + 2 LOW HANG HIGH PULLS

C: Metcon (AMRAP – Reps)

AMRAP 12

1 Squat Snatch 185/135

1 Muscle up

3 Box Jump 36/30″
Scaling:

Scale down the weight of Snatch to 80% of 1RM Snatch

1MU=4MUT=4 Pull ups

HOME WOD

D: Metcon (Time)

For time

50 Push up

400m run

40 Push up

400m run

30 Push up

400m run

20 Push up

400m run

10 Push up

KICKBOXING

1: Metcon (No Measure)

Combos

A: 1-Lead Middle kick-2-Rear Middle kick

B: 1-2-Slip-2

C: 3-Rear Body round kick-Rear low kick

D: Lead Check kick-Rear Body round kick

E: 1- Slip – 3- 2

F: Lead Uppercut – Body 2- Rear High Kick

G: 1-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)

Target kicks/Strikes

Bo staff

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