Wednesday, 7/31/19

CrossFit Juke Joint – OWFL

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Metcon

Metcon (Time)

2018 Granite Games Open Workout 3

Complete 3 Rounds of

12 C2B Pull-ups

12 DB Snatch Alternate Arms 50/35

Then,

3 Rounds of

12 Bar MU

12 DB Snatch Alternate Arms 50/35
(12min)

Scaling:

(INT)

3rounds of

12 pull-up

12 DBN snatch 50/35

then

3 rounds of

8 C2B Pull-up

12 DB Snatch 50/35

(BEG)

12 Jump Pull-up

12 DB Snatch 35/20

then

8 Chin over bar Pull-up

12 DB Snatch 35/20

Wednesday, 7/31/19

CrossFit Juke Joint – CrossFit

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Weightlifting

Stark Contrast: Week3

WK3: Clean (1×1@75#+##, Dropset 2×2)

(15min)

In Week 1, work to a single at 75% of your 1RM Clean & Jerk. Then decrease weight for Drop Sets 2×2.

For Drop Sets 2×2, decrease weight by 15kg (33#) down if work single is above 110kg (242#).

For Drop Sets 2×2, decrease weight by 10kg (22#) down if work single is below 110kg (242#).

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#).

WK3: Front Squat + Split Jerk (2x(2+1)@85%+##)

(15min)

In Week 1, work at 85% of your 1RM Clean & Jerk for 3 Front Squats + 1 Split Jerk.

In Week 2, apply target weight increase and complete 2 sets of 3 Front Squats + 1 Split Jerk.

In Week 3, apply target weight increase and complete 2 sets of 2 Front Squats + 1 Split Jerk.

In Week 4, apply target weight increase and complete 1 set of 2 Front Squats + 1 Split Jerk.

Target 10kg (22#) increase / week if work sets are above 130kg (287#).

Target 5kg (5.5#) increase / week if work sets are below 130kg (287#).

Metcon

Metcon (Time)

2018 Granite Games Open Workout 3

Complete 3 Rounds of

12 C2B Pull-ups

12 DB Snatch Alternate Arms 50/35

Then,

3 Rounds of

12 Bar MU

12 DB Snatch Alternate Arms 50/35
(12min)

Scaling:

(INT)

3rounds of

12 pull-up

12 DBN snatch 50/35

then

3 rounds of

8 C2B Pull-up

12 DB Snatch 50/35

(BEG)

12 Jump Pull-up

12 DB Snatch 35/20

then

8 Chin over bar Pull-up

12 DB Snatch 35/20

Tuesday, 7/30/19

CrossFit Juke Joint – CrossFit

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Weightlifting

Stark Contrast: Week3

WK3: Snatch (Tempo 6×1@80%+##)

(15min)

In Week 1, work at 80% of your 1RM Snatch for 5×2.

Use a 3 second concentric to mid thigh.

In Week 2, apply target weight increase and complete 4×2.

In Week 3, apply target weight increase and complete 6×1.

In Week 4, apply target weight increase and complete 4×1.

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#).

https://youtu.be/j_09XYXy7uo

WK3: Back Squat (1×2@2RM(appx 85%), Dropset 2×2)

(15min)

Week 1: 4RM (Target approximately 80% of 1RM). Then decrease by 10% for Drop Sets 2×4.

Week 2: 3RM (Target a 5kg / 11# increase over week 1). Then decrease by 10% for Drop Set 1×3.

Week 3: 2RM (Target approximately 85% of 1RM). Then decrease by 10% for Drop Sets 2×2.

Week 4: 2RM (Target approximately 89% of 1RM). Then decrease by 10% for Drop Sets 2×2.

Metcon

Metcon (AMRAP – Reps)

AMRAP 10

3-6-9-12-15…add 3reps each round

Burpee Box Jump over 24″/20″

Deadlift 225/155

Compare to 1/15/19

Monday, 7/29/19

CrossFit Juke Joint – CrossFit

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Gymnastics

Metcon (No Measure)

Muscle up progression
(7min)

Metcon (No Measure)

EMOM 14

Min 0,2,4,6,8,10,12 – 2 MU attempts or 1MU or 10 Ring Dips

Min 1,3,5,7,9,11,13 – Rest
Ring/Bar MU

Metcon

Metcon (Time)

For time,

45 – 30 – 15 reps (or seconds) for time of:

GHD sit-up

Hip Extensions or KB swings 2/1.5 pood

L-sit Hold(Seconds)

Plank Hold (Seconds)
(16min)