CrossFit Juke Joint – CrossFit
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
