CrossFit Juke Joint – CrossFit

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Weightlifting

Hella Jacked and Tan Week2

WK2: Snatch ((From High block)1×3@77%+#, Then drop sets 2×3)

(15min)

apply target weight increase for 1×3. Then decrease weight for Drop Sets 2×3.

For Drop Sets, decrease weight by 15kg (33#) if work set is above 100kg (220#).

For Drop Sets, decrease weight by 10kg (22#) if work set is below 100kg (220#).

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#).

WK2: Back Squat (1×8@Last week 8RM+11#, Then Drop set 1×8)

(15min)

apply target increase of 5kg (11#) for a new 8RM. Then decrease 10% for Drop Set 1×8.

Metcon

Metcon (Time)

For time,

3 Rounds of

25 Deadlift 225/155

Nike 0.7 mile or Row 500m
(18min)

CrossFit Juke Joint – CrossFit

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Gymnastics

Metcon (No Measure)

Muscle up Progression

NFT

3 rounds of

5 Toe to Ring

5 Peek-a-boo swing

10 False grip ring pull-ups

8 3second negative ring-dips

4 Muscle up Transitions
(25min)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

54ft HS-Walk

108ft Walking Lunges
1rep=6ft

Scaling for HS-Walk

(Int) 10 attempts max, then move on

(Beg) 54ft Bear crawl

CrossFit Juke Joint – CrossFit

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Weightlifting

Power Clean (Fat bar 3RM )

(25min)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 21

As teams of 2, in relay style

4 SB over a 5ft/4ft wall, then 40m SB carry in bear hug style.

1Rope Climb or (4 Rope Get ups) from seated position

SB 150/100
10m SB Carry =1rep

CrossFit Juke Joint – CrossFit

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Weightlifting

Hella Jacked and Tan Week1

WK1: Clean and Jerk (4x (3Clean+1Push Jerk )@70%)

(15min)

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#).

WK1: Paused Front Squat (Work to 3RM, Then Drops sets 2×3)

(15min)

Control decent and Pause at the bottom of the squat for 3 seconds, then explode up.

Work to a 3RM (Target approximately 75% of 1RM FS). Then decrease weight by 10% for Drop Sets 2×3.

Metcon

Metcon (Time)

For time,

21 Squat snatches 75/55

42 Push-ups

15 Squat snatches

30 Push-ups

9 Squat snatches

18 Push-ups
(13min)

CrossFit Juke Joint – CrossFit

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Metcon

Metcon (AMRAP – Reps)

Double under Practice for 5min, then Find Max unbroken reps of DU.
(12min)

Gymnastics

Metcon (No Measure)

Pull-up progression

Work on tour pull-ups

If you don’t have 1 RX strict pull-ups, 4 rounds of 15 Band Bar levers, 10 Hollow rocks, 10 Superman.

If you have 1RX Strict, work on Kipping pull-up.

If you have 15 unbroken kipping pull-ups, work on butterfly pull-ups.
(11min)

Metcon

Metcon (Time)

For time,

5 Rounds of

12 WB shots 10/9ft 20/14#

12 T2B
(11min)

Compare to 5/15/18, 10/11/18