Monday, 7/1/19

CrossFit Juke Joint – CrossFit

View Public Whiteboard

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)

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