CrossFit Juke Joint – CrossFit
CROSSFIT
A: Clean (High Blocks, 3×1@70%+16.5#)
(15min)
From High blocks, Bar height should start above the knee, 3 sets of single squat clean @70% of 1RM C&J plus 16.5# added.
B: Back Squat (Pause, 4×2 @70%+16.5#)
(15min)
Come to a complete stop in the bottom of the Squat & hold for 2 secs.
4 sets of 2 rep back squat @70% of 1RM back squat plus 16.5# added.
**If your 70% is over 330#, add 33#
C: Metcon (AMRAP – Rounds and Reps)
AMRAP 9
5 Power clean 135/95
10 Box Jump 24/20″
15 KTE
HOME WOD
D: Metcon (AMRAP – Reps)
For reps
5 rounds of
3 min 10 yard run
1 min Air squat
10 yard = 1 rep
E: Metcon (Time)
For time
20 Plank to Push up
https://youtu.be/db7EnhnzabU
20 Med ball V up
https://youtu.be/Pjt50Kk3Fpg
KICKBOXING
9 am and 5:15 pm
1: Metcon (No Measure)
Combo Pt. A
1- Dutch Block – 3- Rear Body Kick
Combo Pt. B
1- 2- Dutch Block – 2- Lead Body Kick
Kicks/Strikes
Skip Side kick-Back Kick
Walking Back Kick
Flying back Kick
2: Metcon (No Measure)
4 rounds of 2min ON/1min OFF
Round 1 – Combo Pt. A
Round 2 – Combo Pt. B
Round 3 – Back kick pyramid 1-10-1
Round 4 – Combo Pt. A+B
3: Metcon (No Measure)
Target strikes
Bo staff
GYM1010 
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