CrossFit Juke Joint – CrossFit
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
