CrossFit Juke Joint – CrossFit
Weightlifting
Endgame: Week2
WK2: 1 Snatch+10second Eccentric Lowering From the Power Position+1Snatch High Pull (4×1@(80%+#))
https://youtu.be/bsMY2iDvkbk
(15min)
In Week 1, work at 80% of your 1RM Snatch for 5×1.
In Week 2, apply target weight increase and complete 4×1.
In Week 3, apply target weight increase and complete 4×1.
In Week 4, apply target weight increase and complete 3×1.
Target 5kg (11#) increase / week if work sets are above 100kg (220#). Target 2.5kg (5.5#) increase / week if work sets are below 100kg (220#).
WK2: Back Squat (1×5@(5RM from WK1+11#), Dropset 2×5@(-10%))
(15min)
In Week 1, work to a 5RM (Target approximately 85% of 1RM Back Squat). Then drop 10% for Drop Sets 2×5.
In Week 2, work to a 5RM (Target a 5kg / 11# increase over Week 1). Then drop 10% for Drop Sets 2×5.
In Week 3, work to a 4RM (Target approximately 87% of 1RM Back Squat). Then drop 10% for Drop Sets 2×4.
In Week 4, work to a 3RM (Target a 5kg / 11# increase over week 3). Then drop 10% for Drop Sets 2×3.
Metcon
Metcon (3 Rounds for reps)
On a 12-minute clock, 4 Rounds of
1min of KB Snatch 1.5/1pood
1min of Sit-up
1min of lunges
Post reps completed for each exercise
CrossFit Juke Joint 