Weightlifting
Week3
Power Clean (from Blocks@(80%+Increasement)x1, then Dropset 2×2)
(15min)
Dropsets@(-22#)
5.5# increase if work sets <242#
4.5# increase if work sets <176#
Dropsets@(-22#)
5.5# increase if work sets <242#
4.5# increase if work sets <176#
Clean (1-1-1-1 )
(15min)
95% – 99% – 101% – 103%
out of 1RM C&J
95% – 99% – 101% – 103%
out of 1RM C&J
Metcon
Metcon (Time)
For time,
15-12-9 reps of
Toe to bars
WB shots 10ft/9ft 20/14#
Thrusters 75/55
15-12-9 reps of
Toe to bars
WB shots 10ft/9ft 20/14#
Thrusters 75/55
RX+ WB 30/20#, Thrusters 95/65
(12min)
CrossFit Juke Joint 