CrossFit Juke Joint – CrossFit
Weightlifting
Stark Contrast: Week2
WK2: Snatch (Tempo Snatch 4×2@80%+#)
(15min)
In Week 1, work at 80% of your 1RM Snatch for 5×2.
Use a 3 second concentric to mid thigh.
In Week 2, apply target weight increase and complete 4×2.
In Week 3, apply target weight increase and complete 6×1.
In Week 4, apply target weight increase and complete 4×1.
Target 5kg (11#) increase / week if work sets are above 100kg (220#).
Target 2.5kg (5.5#) increase / week if work sets are below 100kg (220#).
WK2: Back Squat (1×3@3RM (Target #11 over last week), Dropset 1×3)
(15min)
Week 1: 4RM (Target approximately 80% of 1RM). Then decrease by 10% for Drop Sets 2×4.
Week 2: 3RM (Target a 5kg / 11# increase over week 1). Then decrease by 10% for Drop Set 1×3.
Week 3: 2RM (Target approximately 85% of 1RM). Then decrease by 10% for Drop Sets 2×2.
Week 4: 2RM (Target approximately 89% of 1RM). Then decrease by 10% for Drop Sets 2×2.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 7
7 Deadlift 315/225
20m Sprint
14 Pistols
21 DU
20m Sprint
Compare to 12/21/17
