Friday, 4/26/19

CrossFit Juke Joint – CrossFit

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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#).

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.

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
(13min)

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