Saturday, 6/29/19

CrossFit Juke Joint – CrossFit

View Public Whiteboard

Metcon

Granite Clean Ladderish 2019 Scaled (Time)

2019 Granite Game WOD #1 Scaled

For time,

15 Squat Clean 135/95

15 TTB

12 BF Burpee (Bar Facing)

13 Squat Clean 155/105

15 TTB

12 BF Burpee

11 Squat Clean 185/125

15 TTB

12 BF Burpee

9 Squat Clean 205/135

15 TTB

12 BF Burpee

7 Squat Clean 225/145

15 TTB

12 BF Burpee

5 Squat Clean 245/155

15 TTB

12 BF Burpee

3 Squat Clean 255/160

15 TTB

12 BF Burpee

1 Squat Clean 265/165

15 TTB

12 BF Burpee

Originally the weights are

135/95

175/115

205/135

245/155

275/175

295/195

305/200

315/205
(40min)

Scaling weights:

(INT/ADV)

95/65

105/75

115/85

125/90

135/95

145/100

155/105

165/110

(BEG)

8 Rounds for time,

10 Goblet squat 50/35

15 Sit-up

12 Face Bar burpees

Friday, 6/28/19

CrossFit Juke Joint – CrossFit

View Public Whiteboard

Weightlifting

Endgame: Week2

WK2: Power Clean+Push Jerk+Split Jerk (3x(1+1+2)@65%+#)

(15min)

In Week 1, work at 65% of your 1RM Clean & Jerk for 4 x 1+1+2.

In Week 2, apply target weight increase and complete 3 sets of 1+1+2.

In Week 3, apply target weight increase and complete 4 sets of 1+1+1.

In Week 4, apply target weight increase and complete 3 sets of 1+1+1. 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#).

WK2: Paused Front Squat (1×2@(2RM from WK1)+11#, Dropset 1×2@(-10%))

(15min)

Pause at the bottom of the squat for 3 seconds on each rep.

Week 1, work to a 2RM (Target approximately 75% of your 1RM Front Squat). Then decrease by 10% for Drop Sets 2×2.

In Week 2, work to a 2RM (Target a 5kg / 11# increase over week 1). Then decrease by 10% for Drop Set 1×2.

Week 3, work to a 1RM (Target approximately 80% of your 1RM Front Squat). Then decrease 10% for Drop Sets 2×1.

Week 4, work to a 1RM (Target a 5kg / 11# increase over week 3). Then decrease 10% for Drop Set 1×1.

Metcon

Metcon (AMRAP – Reps)

2 Rounds for MAX reps of

2 min of Power Clean 135/95

Rest 1min

2min of Front squat 225/145

Rest 1min

2min of Deadlift 315/215

Rest 1min

Post total reps completed for the score
(17min)

Wednesday, 6/26/19

CrossFit Juke Joint – CrossFit

View Public Whiteboard

Weightlifting

Endgame: Week2

WK2: Tempo Snatch Pull (4×1@(82%+#))

5 second isometric hold at mid shin then 10 second isometric hold at mid thigh.
(15min)

In Week 1, work at 82% of your 1RM Snatch for 4 sets.

Target 10kg (22#) increase / week if work sets are above 100kg (220#).

Target 5kg (11#) increase / week if work sets are below 100kg (220#).

Metcon

Metcon (Time)

For time,

4 Rounds of

400m Run

30 Push press 65/45

20 Jumping C2B pull-up
(25min)

Tuesday, 6/25/19

CrossFit Juke Joint – CrossFit

View Public Whiteboard

Weightlifting

Endgame: Week2

WK2: 1 Snatch+10second Eccentric Lowering From the Power Position+1Snatch High Pull (4×1@(80%+#))

https://youtu.be/bsMY2iDvkbk
(15min)

In Week 1, work at 80% of your 1RM Snatch for 5×1.

In Week 2, apply target weight increase and complete 4×1.

In Week 3, apply target weight increase and complete 4×1.

In Week 4, apply target weight increase and complete 3×1.

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#).

WK2: Back Squat (1×5@(5RM from WK1+11#), Dropset 2×5@(-10%))

(15min)

In Week 1, work to a 5RM (Target approximately 85% of 1RM Back Squat). Then drop 10% for Drop Sets 2×5.

In Week 2, work to a 5RM (Target a 5kg / 11# increase over Week 1). Then drop 10% for Drop Sets 2×5.

In Week 3, work to a 4RM (Target approximately 87% of 1RM Back Squat). Then drop 10% for Drop Sets 2×4.

In Week 4, work to a 3RM (Target a 5kg / 11# increase over week 3). Then drop 10% for Drop Sets 2×3.

Metcon

Metcon (3 Rounds for reps)

On a 12-minute clock, 4 Rounds of

1min of KB Snatch 1.5/1pood

1min of Sit-up

1min of lunges

Post reps completed for each exercise

Saturday, 6/22/19

CrossFit Juke Joint – CrossFit

View Public Whiteboard

Metcon

Metcon (AMRAP – Rounds and Reps)

As teams of 2

AMRAP 25

100 Double under

25 T2B

25 Deadlift 225/155

50 Box Jump over 24/20
**In-relay style, athlete A finishes 100 DU, then B. A finishes T2B, then B, A does DL, then B. A does BJ, then B. And start over. Total rounds + reps A and B complete for the score