Thursday, 5/9/19

CrossFit Juke Joint – CrossFit

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Weightlifting

Hella Jacked and Tan Week3

WK3: 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#).

WK3: Paused Front Squat (Work to a 2RM (Target appx 80%),Then Dropset 2×2)

(15min)

2RM (Target approximately 80% of 1RM FS) Then drop 10% for 2×2.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

5 Deadlift 275/185

3 Bar MU
Scaling:

(RX+) 315/205, weighted Bar MU @10# Med ball

(Beg/Int) 155/105 or heavier, 5 Jump C2B pull-ups

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