Weightlifting
Clean and Jerk (@90%x1x3)
(15min)
Front Squat (@90%x1x1, (-20lb)x1x1, (-20lb)x1x1 )
(15min)
Work up to 90%(from 1RM front squat) single, then decrease the weight for Drop set 2×1.
For Drop sets 2×1, decrease weight by 20lbs down.
Work up to 90%(from 1RM front squat) single, then decrease the weight for Drop set 2×1.
For Drop sets 2×1, decrease weight by 20lbs down.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 9
35 Double unders
7 Overhead squat 135/95
7 Pull-ups
35 Double unders
7 Overhead squat 135/95
7 Pull-ups
CrossFit Juke Joint 