CrossFit Juke Joint – CrossFit
Box WOD
A: Snatch (1×2@(85%+), 3×2@(-10%))
(20min)
In Week 2, apply target weight increase for 1×2. Then decrease weight by 10% for Drop Sets 3×2.
(In Week 1, work to 85% of 1RM Snatch for 1×2. Then decrease weight by 10% for Drop Sets 4×2.)
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#).
Target 1kg (2.2#) increase / week if work sets are below 50kg (110#).
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 20
5 Thrusters 95/65
7 Hang Power cleans 95/65
10 SDHP 95/65
* Compare to 2/12/18
HOME WOD
a: Metcon (Time)
For time,
3 rounds of
30 SINGLE LEG CALF RAISE
(Perform 30 reps on each leg per set.)
60 second TALL BIRD DOG
(Hold for 30 seconds and then switch arm / leg for another 30 second hold per set.)
https://youtu.be/mTFFDi_JgeU
b: Metcon (AMRAP – Rounds and Reps)
AMRAP 30
400m run
30 DB WALKING LUNGE
https://youtu.be/elH–HbgNog
20 Push ups
