Saturday, 6/4/22

CrossFit Juke Joint – CrossFit

View Public Whiteboard

A: Metcon (Weight)


2 Clean 135/95

add 10# each round

If you fail, 1 more round for the same weight, then -5# for the next round

Post the heaviest weight succeeded

Power clean or squat clean, either way is fine

B: Metcon (4 Rounds for reps)

Tabata Power clean 75/55

rest 1 min

Tabata Push press 75/55

rest 1 min

Tabata Back squat 75/55

rest 1 min

Tabata Pendlay row 75/55


1: Metcon (No Measure)


A. 1- 2- 3& Step to the side – 2

B. Weave under right – 2- 3- 2

C. Slip – 2- Lead Body Kick

D. 2-3-Rear knee

E. 3-2-Switch Lead knee

F. 1-Lead Middle kick-2- Rear Middle Kick

G. 1-2-3-Rear Middle 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)

Self Defense

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