CrossFit Juke Joint – CrossFit
Weightlifting
Stark Contrast: Week4
WK4: Snatch (Tempo (3sec) 4×1@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#).
WK4: Back Squat (1×2@2RM(appx. 89%), Dropset 2×2)
(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
9 HSPU
6 Burpee
3 Snatch 165/115
Compare to 6/13/18, 8/15/18
