Monday, 7/15/19

CrossFit Juke Joint – CrossFit

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Metcon

Metcon (AMRAP – Reps)

EMOM 12

Min 0,3,6,9 – 10/8 Cal Row

Min 1,4,7,10 – 50 DU

Min 2,5,8,11 – 10 Box Jump 24/20″

Do WB shots to 10ft/9ft target @20/14# for the rest of each minute.

Total score= Total WB – Any miss reps of row, DU and BJ

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

100m Walking lunges with 45/25# plate OH

30 Weighted sit ups with 45/25# plate
100m = 9 times across the box (36ft)

6ft OH lunge = 1 rep

How to situp with plate:

https://youtu.be/y-BkLY8jyuw

Friday, 7/12/19

CrossFit Juke Joint – CrossFit

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Metcon

Metcon (AMRAP – Reps)

EMOM 20

Min 0,5,10,15 – 10/8 Cal row

Min 1,6,11,16 – 10/8 Box Jump 24/20″

Min 2,7,12,17 – 10/8 Cal Bike

Min 3,8,13,18 – 10/8 Burpee to 6″ target

Min 4,9,14,19 – 10/8 WB shots 10/9ft 20/14#

Metcon

Metcon (Time)

For time,

3 Rounds of

30 KB Swings 1.5.1 pood

20 Triple unders

400m Run
(18min)

Thursday, 7/11/19

CrossFit Juke Joint – CrossFit

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Weightlifting

Endgame: Week4

WK4: Tempo Snatch Pull (4×1@82%+###)

5 second isometric hold at mid shin then 10 second isometric hold at mid thigh.
(15min)

In Week 1, work at 82% of your 1RM Snatch for 4 sets.

5 second isometric hold at mid shin then 10 second isometric hold at mid thigh.

Target 10kg (22#) increase / week if work sets are above 100kg (220#).

Target 5kg (11#) increase / week if work sets are below 100kg (220#).

Behind The Neck Jerk (3-2-2-1-1-1)

(15min)

Start the first round@75% of 1RM C&J, then add 5# each round.

Metcon

Metcon (Time)

“Freestyle Fran”

45 reps of each for time:

Thrusters 95/65

Pull-up

**Partition as needed to complete 45 reps of each exerciser as quickly as possible.

Read “Fooling Around With Fran” to help strategize.

http://journal.crossfit.com/2005/03/fooling-around-with-fran-by-gr.tpl
(11min)

Wednesday, 7/10/19

CrossFit Juke Joint – CrossFit

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Weightlifting

Endgame: Week4

WK4: Power Clean+Push Jerk+Split Jerk (3x(1+1+1)@65%+###)

(15min)

In Week 1, work at 65% of your 1RM Clean & Jerk for 4 x 1+1+2.

In Week 2, apply target weight increase and complete 3 sets of 1+1+2.

In Week 3, apply target weight increase and complete 4 sets of 1+1+1.

In Week 4, apply target weight increase and complete 3 sets of 1+1+1.

Target 5kg (11#) increase / week if work sets are above 110kg (242#).

Target 2.5kg (5.5#) increase / week if work sets are below 110kg (242#).

WK4: Paused Front Squat (1×1@1RM(WK3)+11#, Dropset 1×1@(-10%))

(15min)

Pause at the bottom of the squat for 3 seconds on each rep.

Week 1, work to a 2RM (Target approximately 75% of your 1RM Front Squat). Then decrease by 10% for Drop Sets 2×2.

In Week 2, work to a 2RM (Target a 5kg / 11# increase over week 1). Then decrease by 10% for Drop Set 1×2.

Week 3, work to a 1RM (Target approximately 80% of your 1RM Front Squat). Then decrease 10% for Drop Sets 2×1.

Week 4, work to a 1RM (Target a 5kg / 11# increase over week 3). Then decrease 10% for Drop Set 1×1.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

3 Snatch 135/105

6 C&J 135/105

9 C2B pull-ups

54 DU
Compare to 10/17/18

Tuesday, 7/9/19

CrossFit Juke Joint – CrossFit

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Weightlifting

Endgame: Week4

WK4: 1 Snatch+10second Eccentric Lowering From the Power Position+1Snatch High Pull (3×1@80%+###)

https://youtu.be/bsMY2iDvkbk
(15min)

In Week 1, work at 80% of your 1RM Snatch for 5×1.

In Week 2, apply target weight increase and complete 4×1.

In Week 3, apply target weight increase and complete 4×1.

In Week 4, apply target weight increase and complete 3×1.

Target 5kg (11#) increase / week if work sets are above 100kg (220#). Target 2.5kg (5.5#) increase / week if work sets are below 100kg (220#).

WK4: Back Squat (1×3@3RM+11#, Drop sets 2×3@(-10%))

(15min)

In Week 1, work to a 5RM (Target approximately 85% of 1RM Back Squat). Then drop 10% for Drop Sets 2×5.

In Week 2, work to a 5RM (Target a 5kg / 11# increase over Week 1). Then drop 10% for Drop Sets 2×5.

In Week 3, work to a 4RM (Target approximately 87% of 1RM Back Squat). Then drop 10% for Drop Sets 2×4.

In Week 4, work to a 3RM (Target a 5kg / 11# increase over week 3). Then drop 10% for Drop Sets 2×3.

Metcon

Metcon (Time)

For time,

21-15-9 reps of

Power snatch 95/65

Burpee Box Jump over
(14min)