CrossFit Juke Joint – CrossFit

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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