CrossFit Juke Joint – CrossFit
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
GYM1010 
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