CrossFit Juke Joint – CrossFit
Hella Jacked and Tan Week3
WK3: Clean and Jerk (4x(2Clean+1Push Jerk)@70%+##)
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)
2RM (Target approximately 80% of 1RM FS) Then drop 10% for 2×2.
Metcon (AMRAP – Rounds and Reps)
5 Deadlift 275/185
3 Bar MU
(RX+) 315/205, weighted Bar MU @10# Med ball
(Beg/Int) 155/105 or heavier, 5 Jump C2B pull-ups