Friday, 5/17/19

CrossFit Juke Joint – CrossFit

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Weightlifting

Hella Jacked and Tan Week4

WK4: Clean and Jerk (3x(2Clean+1Push Jerk)@70%+###)

(15min)

apply target increase and complete 3 sets of 2 Cleans + 1 Push Jerk.

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#).

WK4: Paused Front Squat (1×2@2RM+11#,Then Dropset 1×2@-10%)

(15min)

2RM (Target a 5kg increase over week 3) Then drop 10% for 1×2.

Metcon

Metcon (Time)

For time,

30 OHS 185/125

**from the ground
(11min)

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