Wednesday, 5/18/22

CrossFit Juke Joint – CrossFit

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CROSSFIT

A: Clean (1×1@90% of C&J, 2×2@(-20#))

(15min)

Work to 90% of your 1RM Clean & Jerk for 1×1. Then decrease weight for Drop Sets 2×2.

B: Metcon (Time)

For time

2 rounds of

100 Double under

50 STO 95/65

25 TTB
(25min)

HOME WOD

C: Metcon (Time)

Core Complex

for time

3 rounds of

30 PLANK WITH ALTERNATING LEG LIFT

60 second Side plank (30sec each side)

30 Supermans

D: Metcon (AMRAP – Reps)

Plyo Complex

(Superset the following exercises for 5 sets. Focus on smooth transitions between exercises. Rest for 60 seconds after completing your set of Push Ups, then start over.)

5 rounds for total reps of

1min PLYO LUNGE

1min SINGLE LEG BOX JUMPS

(Alternate legs and perform as many reps as possible in time prescribed. Use a 10 – 20 inch tall box.)

1min PUSH UP

1min Rest

KICKBOXING

1: Warm-up (No Measure)

Combo

A. 2-3-Rear knee

B. 3-2-Switch Lead Knee

C. Middle kick-Rear knee

D. 1- 2- Step into Southpaw & 1-Shuffle & Right Hook

E. Left Hook – Right Uppercut – Left Body Kick

F. 1- 1- 2

G. Rear Back Fist -3 – Lead Back Fist

F. 2- Step into Southpaw & Left Spinning Back Fist

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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