Friday, 6/28/19

CrossFit Juke Joint – CrossFit

View Public Whiteboard

Weightlifting

Endgame: Week2

WK2: Power Clean+Push Jerk+Split Jerk (3x(1+1+2)@65%+#)

(15min)

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#).

WK2: Paused Front Squat (1×2@(2RM from WK1)+11#, Dropset 1×2@(-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 (AMRAP – Reps)

2 Rounds for MAX reps of

2 min of Power Clean 135/95

Rest 1min

2min of Front squat 225/145

Rest 1min

2min of Deadlift 315/215

Rest 1min

Post total reps completed for the score
(17min)

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s