CrossFit Juke Joint – CrossFit
CROSSFIT
A: Metcon (Time)
With a teammate,
For time
40 Deadlift (225/155)
40 HSPU (60 Pike)
30 Front squat (185/135)
30 HSPU (50 Pike)
20 Hang power cleans (135/95)
20 HSPU (40 Pike)
30 Hang Power Snatches (95/65)
30 Lateral BarbellBurpees
20 Hang Power Clean and Jerks (95/65)
20 Lateral BarbellBurpees
10 Shoulder Press (95/65)
10 Lateral BarbellBurpees
(37min)
HOME WOD
Do one of HOMEWOD from Monday to Friday this week
KICKBOXING
1: Metcon (No Measure)
Combos
A. 2 – Switch Middle Kick
B. 1-2 – Middle Kick
C. 1-2- Switch Middle Kick
D. 1- 2- Slip – 2- 3 – 2
E. Slip (L)- 2-3- Rear Body Kick
F. 3- 2- 3
G. Slip (R) – 3 – Rear Body 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 Strikes
Self defense