Weightlifting
World Class Transference Week3
WK3: Clean High Pull+Low Hang Clean & Jerk (3x(1+1)@75% of C&J+##)
(15min)
Traget +11#/wk if work sets >242#
Target +5.5#/wk if work sets <=242#
Traget +11#/wk if work sets >242#
Target +5.5#/wk if work sets <=242#
WK3: Front Squat (2×1@92%)
(15min)
If you don’t have FS 1RM, use 86% of your BS 1RM as 1RM FS.
If you don’t have FS 1RM, use 86% of your BS 1RM as 1RM FS.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 7
9 Hang power clean 135/95
12 Box Jump 24/20
15 Knee to Elbows
9 Hang power clean 135/95
12 Box Jump 24/20
15 Knee to Elbows
CrossFit Juke Joint 