CrossFit Juke Joint – CrossFit

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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)