CrossFit Juke Joint – CrossFit
Weightlifting
Endgame: Week3
WK3: 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.
5 second isometric hold at mid shin then 10 second isometric hold at mid thigh.
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 (Time)
For time,
4 Rounds of
30 Push up
20 Front Squat 115/85
20 Push Press 115/85
30 Sit-up
(30min)
