CrossFit Juke Joint – CrossFit
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)
