Wednesday, 6/8/22

CrossFit Juke Joint – CrossFit

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CROSSFIT

A: Metcon (Weight)

Find the heaviest weight for a barbell complex below

3 cleans + 2 Front squats + 1 STO
(20min)

B: Metcon (No Measure)

HSPU progression

– Work toward 1 rx rep

– Work on kipping efficiency

– Work on deficit

– Work on parallettes or ring
(8min)

C: Metcon (AMRAP – Rounds and Reps)

AMRAP 14

6ft HS-Walk

12 C&J 95/65

24 Box Jump

HOME WOD

D: Metcon (Time)

For time,

100 Devils press 50s/35s (or any available weights)

Devils Press:

https://youtu.be/CH4fmccPsio

KICKBOXING

1: Metcon (No Measure)

Combos

A. 1 – Middle kick

B. 2- Switch Middle kick

C. 1 – 2 – Middle Kick

D. 1 – 2 – Switch Middle Kick

E. 3- Rear Low Kick – Lead body kick

F. 1 -2 -3 & Step to the side

G. 2 – Weave under right – 2 -3 -2

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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