CrossFit Juke Joint – CrossFit

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Weightlifting

Endgame: Week1

WK1: 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 (AMRAP – Rounds and Reps)

AMRAP 20

10 Box Jump 36/24

15 Single-arm OHS 50/35 DB

20 Weighted Sit up 50/35 DB