Wednesday, 5/25/22

CrossFit Juke Joint – CrossFit

View Public Whiteboard

CROSSFIT

A: Front Squat + Split Jerk (1x(2+1)@82.5% of C&J)

(15min)

B: Handstand Walk (AMRAP 4min, 5ft=1rep)

(10min)

work on technique for 6min then 4min AMRAP

C: Metcon (AMRAP – Rounds and Reps)

AMRAP 14

5 squat cleans 135/95

10 TTB

15 Burpee

HOME WOD

D: Metcon (Time)

For time

50 Push up

50 Broad Jump

50 Push up

E: Metcon (Time)

For time

100 Supremans

KICKBOXING

1: Metcon (No Measure)

Combo

A. Switch Middle kick – 2

B. 1-Rear middle kick – lead middle kick

C. Rear middle kick – 3-2-Switch Middle kick

D. 1-body jab-2

E. Liver Hook – Head Hook – Rear Long Knee

F. 1-Rear body kick

G. 3- Rear low Kick – 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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