CrossFit Juke Joint – CrossFit
CROSSFIT
A: 12 Days of Christmas (Time)
For Time, adding one movement per round:
1 Sumo Deadlift High-Pull (75/55 lb)
2 Thrusters (75/55 lb)
3 Push Presses (75/55 lb)
4 Power Cleans (75/55 lb)
5 Power Snatches (75/55 lb)
6 Kettlebell Swings (53/35 lb)
7 Pull-Ups
8 Knees-to-Elbows
9 Box Jumps (24/20 in)
10 Double-Unders
11 Burpees
12 Overhead Walking Lunges (45/25 lb Plate)
**Start with 1 Sumo Deadlift High-Pull (SDLHP). Then do 2 Thrusters and 1 SDLHP. Then 3 Push Presses, 2 Thrusters, and 1 SDLHP. Continue this way until the final round of 12 Overhead Walking Lunges, 11 Burpees, and each movement descending in repetitions all the way down to 1 SDLHP.
(45min)
KICKBOXING
1: Metcon (No Measure)
Combo Pt. A
1- 2- Slip – 2- 3- 2 -Slip – 2- 3- Rear Body Kick
Combo Pt. B
3- 2- 3-Slip – 3 – Rear Body Kick
Kicks/Strikes
Palm strikes (nose, L+R)-Tiger mouth(neck, L+R) – Eye strikes(L+R), Ear strike
2: Metcon (No Measure)
4 rounds of 2min ON/1min OFF
Round 1 -Combo Pt. A
Round 2 – Combo Pt. B
Round 3 – Kicks/Strikes
Round 4 – Combo Pt. A+B
3: Metcon (No Measure)
Self defense
GYM1010 
Leave a comment