Wednesday, 6/1/22

CrossFit Juke Joint – CrossFit

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CROSSFIT

A: Metcon (Weight)

Find 1RM weight

1 Power Clean – 1 Front squat – 1 Low squat clean
(20min)

B: Metcon (No Measure)

KTE/TTB Progression

Work toward RX rep or

work on the efficiency
(10min)

()

C: Metcon (AMRAP – Rounds and Reps)

AMRAP 9

3 Hang Power Clean 165/115

6 Bar face burpee

9 KTE

HOME WOD

D: Metcon (AMRAP – Reps)

AMRAP 15

3-6-9-12-15reps …keep adding 3 reps each round

Hand release push up

Air squat

E: Metcon (Time)

For time

5 rounds of

10 Hollowrock

30 sec Hollow hold

10 Superman

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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