CrossFit Juke Joint – CrossFit
Weightlifting
E=Pe^2 : Week3
WK3: Snatch ((3-4″ deficit)4×2@65%+##)
(18min)
Use a 3-4 inch deficit.
In Week 1, work at 65% of your 1RM Snatch for 5×2.
In Week 2, apply target weight increase and complete 5×2.
In Week 3, apply target weight increase and complete 4×2.
Target 5kg (11#) increase / week if work set is above 100kg (220#). Target 2.5kg (5.5#) increase / week if work set is below 100kg (220#).
WK3: Back Squat (1×1@95%)
(12min)
Metcon
Metcon (AMRAP – Reps)
AMRAP 9
1 Full squat snatch 185/125
2 Full squat clean & Split jerk 185/125
3 Burpee Muscle Up
Scalings:
1 BMU=1 Burpee+2RR+2RD
CrossFit Juke Joint 