CrossFit Juke Joint – CrossFit
A: Back Squat (1x3RM, Drop sets 2×3@(-10%))
Week 3: 3RM (Target approximately 90% of 1RM Back Squat). Then decrease weight by 10% for Drop Sets 2×3.
B: Power Clean (Work up to a heavy single)
C: Metcon (AMRAP – Rounds and Reps)
5 Power Clean 205/135
Compare to 3/5/19
a: Metcon (Time)
5 MINUTES IN HEAVEN
Accumulate 5 minutes in a Plank, every time you rest perform 5 Squat Jumps!
Post time for your score and write the reps of squat jumps in the comment
b: Metcon (AMRAP – Rounds and Reps)
20 Air squat
16 PLANK TO PUSH-UP
16 SINGLE-LEG RDL
(Perform 8 reps with each leg per set with a moderately challenging weight.)
c: Metcon (AMRAP – Rounds and Reps)
2 Minutes rest after Part a.
30 Air squat
20 PLANK TO PUSH-UP
20 SINGLE-LEG RDL
d: Metcon (AMRAP – Rounds and Reps)
Rest 2 minutes after Part b.
40 Air squat
24 PLANK TO PUSH-UP
24 SINGLE-LEG RDL