Friday, 8/9/19

CrossFit Juke Joint – CrossFit

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Weightlifting

Stark Contrast: Week 4

WK4: Clean (1×1@75%+###, Dropset 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#).

WK4: Front Squat + Split Jerk (1x(2+1)@85%+###)

(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 (AMRAP – Rounds and Reps)

AMRAP 15

21 Weighted Sit up 50/35# DB

14 One-arm DB Push Jerks 50/35# DB (7 each)

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