CrossFit Juke Joint – CrossFit
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