Wednesday, 7/10/19

CrossFit Juke Joint – CrossFit

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Weightlifting

Endgame: Week4

WK4: Power Clean+Push Jerk+Split Jerk (3x(1+1+1)@65%+###)

(15min)

In Week 1, work at 65% of your 1RM Clean & Jerk for 4 x 1+1+2.

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

In Week 3, apply target weight increase and complete 4 sets of 1+1+1.

In Week 4, apply target weight increase and complete 3 sets of 1+1+1.

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#).

WK4: Paused Front Squat (1×1@1RM(WK3)+11#, Dropset 1×1@(-10%))

(15min)

Pause at the bottom of the squat for 3 seconds on each rep.

Week 1, work to a 2RM (Target approximately 75% of your 1RM Front Squat). Then decrease by 10% for Drop Sets 2×2.

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

Week 3, work to a 1RM (Target approximately 80% of your 1RM Front Squat). Then decrease 10% for Drop Sets 2×1.

Week 4, work to a 1RM (Target a 5kg / 11# increase over week 3). Then decrease 10% for Drop Set 1×1.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

3 Snatch 135/105

6 C&J 135/105

9 C2B pull-ups

54 DU
Compare to 10/17/18

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