CrossFit Juke Joint – CrossFit

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Weightlifting

Hella Jacked and Tan Week1

WK1: Snatch ((From high block)1×3@71%, Then Drop sets 3×3)

(15min)

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#).

WK1: Back Squat (Work to a 8RM, Then Drop sets 2×8)

(15min)

work to a 8RM (Target approximately 75% of 1RM BS) Then decrease 10% for Drop Sets 2×8.

Metcon

Metcon (Time)

For time,

2 Rounds of

10 Deadlift 315/225

20 Deficit HSPU 4.5inch/3inch

30 Front squats 95/65
(16min)