CrossFit Juke Joint – CrossFit
Hella Jacked and Tan Week3
WK3: Snatch ((From High block)1×2@77%+##, Then drop sets 2×3)
apply target weight increase for 1×2. Then decrease weight for Drop Sets 3×2.
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#).
WK3: Back Squat (1×6@6RM, Then Drop set 2×6@-10%)
work to a 6RM (Target approximately 77% of 1RM BS) Then decrease 10% for Drop Sets 2×6.
Metcon (3 Rounds for reps)
For Max reps and load:
2min to find 1RM Back Squat