CrossFit Juke Joint – CrossFit
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)
