Thursday, 6/20/19

CrossFit Juke Joint – CrossFit

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Weightlifting

Endgame: Week1

WK1: Power Clean+Push Jerk+Split Jerk (4x(1+1+2)@65%)

(15min)

CLEAN + POWER JERK + 2 SPLIT JERKS

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#).

WK1: Paused Front Squat (1×2@(appx 75%), Drop set 2×2@(-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 (Time)

For time,

21-15-9 reps of

Single-arm DB Snatch @50/35

Bar Muscle up
(14min)

Scalings:

C2B pull-ups or pull-ups

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