Wednesday, 5/15/19

CrossFit Juke Joint – CrossFit

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Weightlifting

Hella Jacked and Tan Week4

WK4: Snatch ((From High block)1×2@77%+###, Then drop sets 2×2)

(15min)

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#).

WK4: Back Squat (1×6@6RM+#, Then Drop set 1×6@-10%)

(15min)

apply target increase of 5kg (11#) for a new 6RM. Then decrease 10% for Drop Set 1×6.

Metcon

CrossFit Games Open 14.4 (AMRAP – Reps)

14-Minute AMRAP:

60 Calorie Row

50 Toes-To-Bars

40 Wall-Ball Shots, 20# / 14#

30 Cleans, 135# / 95#

20 Muscle-ups
Compare to 1/2/19

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