Wednesday, 5/11/22

CrossFit Juke Joint – CrossFit

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A: Clean and Jerk (1RM)


B: Metcon (No Measure)

Muscle up/Pull up progression

C: Metcon (AMRAP – Reps)


21-15-9 reps of

Clean & Jerk 95/65

Pull up


D: Metcon (Time)

For time

1 mile run

50 Burpee

1 mile run


1: Metcon (No Measure)


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

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