Weightlifting
Hella Jacked and Tan Week2
WK2: Clean and Jerk (4x(2Clean+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#).
WK2: Paused Front Squat (Work to a 3RM (Target +11#+WK1),Then Dropset 1×3)
(15min)
Work to a 3RM (Target a 5kg / 11# increase over week 1). Then decrease weight by 10% for Drop Set 1×3.
Work to a 3RM (Target a 5kg / 11# increase over week 1). Then decrease weight by 10% for Drop Set 1×3.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 7
1 Muscle Up
3 Clean & Jerk 135/95
6 Burpee over bar
1 Muscle Up
3 Clean & Jerk 135/95
6 Burpee over bar
CrossFit Juke Joint 