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#).
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.
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
21 Squat snatches 75/55
42 Push-ups
15 Squat snatches
30 Push-ups
9 Squat snatches
18 Push-ups
(13min)
CrossFit Juke Joint 