CrossFit Juke Joint – CrossFit
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
CrossFit Juke Joint 