Weightlifting
World Class Transference Week4
WK4: Snatch (From the low block 3×1@80%+###)
(15min)
Target +11#/wk if work sets >220#
Target +5.5/wk if work sets <= 220#
Target +11#/wk if work sets >220#
Target +5.5/wk if work sets <= 220#
WK4: Pause Back squat (3×1@70%+###)
Come to a complete stop in the bottom of the squat and hold for 2 seconds
(15min)
Target +22#/wk if work sets >330#
Target +11#/wk if worjk sets <=330#
Target +22#/wk if work sets >330#
Target +11#/wk if worjk sets <=330#
Metcon
Metcon (Weight)
10 Rounds of
Deadlift for 15 seconds
Rest 45 seconds
Deadlift for 15 seconds
Rest 45 seconds
GO HEAVY
Post load and number of reps completed to comments
CrossFit Juke Joint 