Weightlifting
Clean and Jerk (2C+1J@84%x1, then Drop set x1@(-22#))
(15min)
2 Full squat cleans and 1 Split Jerk, work up to 84% of 1RM C&J, then 1 round of Drop set @(-22#)
2 Full squat cleans and 1 Split Jerk, work up to 84% of 1RM C&J, then 1 round of Drop set @(-22#)
Back Squat (@80%x1, then Drop set 5 reps @(-44#))
(15min)
Back squat, work up to 80% of 1RM Back squat, then 1 round of Drop set 5 reps @(-44#)
Back squat, work up to 80% of 1RM Back squat, then 1 round of Drop set 5 reps @(-44#)
Metcon
Hope (3 Rounds for reps)
3 rounds:
Perform AMRAP in 1 minute of each of the following movements:
Burpees
Power snatch, 75# / 55#
Box jump, 24″ / 20″
Thrusters, 75# / 55#
Chest-To-Bar Pull-ups
Rest
Perform AMRAP in 1 minute of each of the following movements:
Burpees
Power snatch, 75# / 55#
Box jump, 24″ / 20″
Thrusters, 75# / 55#
Chest-To-Bar Pull-ups
Rest
(18min)
CrossFit Juke Joint 