Tuesday, 7/9/19

CrossFit Juke Joint – CrossFit

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Weightlifting

Endgame: Week4

WK4: 1 Snatch+10second Eccentric Lowering From the Power Position+1Snatch High Pull (3×1@80%+###)

https://youtu.be/bsMY2iDvkbk
(15min)

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

In Week 2, apply target weight increase and complete 4×1.

In Week 3, apply target weight increase and complete 4×1.

In Week 4, apply target weight increase and complete 3×1.

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#).

WK4: Back Squat (1×3@3RM+11#, Drop sets 2×3@(-10%))

(15min)

In Week 1, work to a 5RM (Target approximately 85% of 1RM Back Squat). Then drop 10% for Drop Sets 2×5.

In Week 2, work to a 5RM (Target a 5kg / 11# increase over Week 1). Then drop 10% for Drop Sets 2×5.

In Week 3, work to a 4RM (Target approximately 87% of 1RM Back Squat). Then drop 10% for Drop Sets 2×4.

In Week 4, work to a 3RM (Target a 5kg / 11# increase over week 3). Then drop 10% for Drop Sets 2×3.

Metcon

Metcon (Time)

For time,

21-15-9 reps of

Power snatch 95/65

Burpee Box Jump over
(14min)

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