CrossFit Juke Joint – CrossFit
CROSSFIT
A: Clean and Jerk (1RM)
(20min)
B: Metcon (No Measure)
Muscle up/Pull up progression
(10min)
C: Metcon (AMRAP – Reps)
AMRAP 9
21-15-9 reps of
Clean & Jerk 95/65
Pull up
HOME WOD
D: Metcon (Time)
For time
1 mile run
50 Burpee
1 mile run
KICKBOXING
1: Metcon (No Measure)
Combos
A. Teep(Lead)-Middle Kick (Rear)
B. Teep(Lead)-Switch Middle Kick (Lead)
C. 1 – Rear Elbow
D. 1-2-Lead Elbow
E. Check – Lead Body Kick
F. Drop down 2 – 3- Rear Body Kick
G. Check into Superman Cross – Lead 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
Bo staff
CrossFit Juke Joint 