CrossFit Juke Joint – CrossFit
Weightlifting
Stark Contrast: Week1
WK1: Clean (1×75%, Drop set 2×2@(-22#))
(15min)
In Week 1, work to a single at 75% of your 1RM Clean & Jerk. Then decrease weight for Drop Sets 2×2.
For Drop Sets 2×2, decrease weight by 15kg (33#) down if work single is above 110kg (242#).
For Drop Sets 2×2, decrease weight by 10kg (22#) down if work single is below 110kg (242#).
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#).
WK1: Front Squat + Split Jerk (3x(3+1)@85% of 1RM C&J)
(15min)
In Week 1, work at 85% of your 1RM Clean & Jerk for 3 Front Squats + 1 Split Jerk.
In Week 2, apply target weight increase and complete 2 sets of 3 Front Squats + 1 Split Jerk.
In Week 3, apply target weight increase and complete 2 sets of 2 Front Squats + 1 Split Jerk.
In Week 4, apply target weight increase and complete 1 set of 2 Front Squats + 1 Split Jerk.
Target 10kg (22#) increase / week if work sets are above 130kg (287#).
Target 5kg (5.5#) increase / week if work sets are below 130kg (287#).
Metcon
Metcon (Time)
For time,
5 Squat Snatches 135/95
4 Squat Snatches 155/105
3 Squat Snatches 175/115
2 Squat Snatches 185/125
1 Squat Snatch 205/135
(12min)
