CrossFit Juke Joint – CrossFit
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
