Thursday, 7/11/19

CrossFit Juke Joint – CrossFit

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Weightlifting

Endgame: Week4

WK4: 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#).

Behind The Neck Jerk (3-2-2-1-1-1)

(15min)

Start the first round@75% of 1RM C&J, then add 5# each round.

Metcon

Metcon (Time)

“Freestyle Fran”

45 reps of each for time:

Thrusters 95/65

Pull-up

**Partition as needed to complete 45 reps of each exerciser as quickly as possible.

Read “Fooling Around With Fran” to help strategize.

http://journal.crossfit.com/2005/03/fooling-around-with-fran-by-gr.tpl
(11min)

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