Tuesday, 8/6/19

CrossFit Juke Joint – CrossFit

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Weightlifting

Stark Contrast Week4

WK4: Clean and Jerk (Halt C&J@1×80%, 1×80%, 1×85%, 1X85%, 1X90%)

(15min)

Break the bar from the floor two inches and hold for 3 seconds. Then finish your Clean & Jerk. No Linear Progression.

Complete the following: 1 x 80%, 1 x 80%, 1 x 85%, 1 x 85%, 1 x 90% of your 1RM Clean & Jerk.

Metcon

Metcon (Time)

For time, using a single dumbbell:


10 weighted pull-ups


40 overhead lunges


10 weighted pull-ups


30 snatches, alternating arms


10 weighted pull-ups


20 overhead squats, 10 each arm


10 weighted pull-ups


10 Turkish get-ups


10 weighted pull-ups

Men: 50-lb. dumbbell
Women: 35-lb. dumbbell
(21min)

Scaling
Modify the pull-ups and reduce the dumbbell weight so you can complete each set of exercises in 2-3 sets.

Intermediate Option


For time, using a single dumbbell:


10 strict pull-ups


40 overhead lunges


10 strict pull-ups


30 snatches, alternating arms


10 strict pull-ups


20 overhead squats, 10 each arm


10 strict pull-ups


10 Turkish get-ups


10 strict pull-ups

Men: 35-lb. dumbbell
Women: 25-lb. dumbbell

Beginner Option
For time, using a single dumbbell:


10 jumping pull-ups


40 overhead lunges


10 jumping pull-ups


30 snatches, alternating arms


10 jumping pull-ups


20 overhead squats, 10 each arm


10 jumping pull-ups


10 Turkish get-ups


10 jumping pull-ups

Men: 20-lb. dumbbell
Women: 10-lb. dumbbell

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