GYM1010

CrossFit Juke Joint – CrossFit

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CROSSFIT

A: Clean and Jerk (5×1@82%+11#)

(18min)

B: Back Squat (5×3@78%+22#)

(15min)

C: Metcon (AMRAP – Reps)

AMRAP 7

3 Power snatch 75/55

3 TTB

3 Burpee over bar

HOME WOD

D: Metcon (AMRAP – Reps)

For reps

4 rounds of

10 YTW

(Perform 10 repetitions with each variation per set. Use light weights, typically no heavier than 2.5kg – 5kg.)

https://youtu.be/lDRS97PJyjQ

BENCH DIP BURN OUT SET

(Hands behind you on a sturdy bench or chair, then elevate your feet on another chair or bench)

https://youtu.be/8Nb_FAJj3yQ

E: Metcon (Time)

For time

200 FLUTTER KICKS

Keep your feet 6 inches above the ground. Minimal rest to complete all 200 reps.

https://youtu.be/hiCXmkcLdOc

KICKBOXING

1: Metcon (No Measure)

Combo Pt. A

1-1- 2- Rear Back Fist -3 – Lead Back Fist

Combo Pt. B

2- Step into Southpaw & Left Spinning Back Fist

Kicks/Strikes

Front Kick- Axe Kick

Front kick – Jump Front kick

2: Metcon (No Measure)

4 rounds of 2 min 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)

Target Strikes

Bo staff