Wednesday, 4/21/21

CrossFit Juke Joint – CrossFit

View Public Whiteboard

Box WOD

A: Snatch (HBlock 3×1@WK1++)

(20min)

WEEK3

In Week 1, work at 83% of 1RM Snatch for 4×2.(4/7/21)

In Week 2, apply target weight increase and complete 3×2.

In Week 3, apply target weight increase and complete 3×1.

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#).

https://youtu.be/-HyhVSRIl04

B: Metcon (Time)

For time,

3 Rounds

10 Strict Handstand Push Ups

10 Dumbbell Hang Power Cleans (50s/35s)

50 Double Unders

– Rest 1:00 –

3 Rounds

10 Handstand Push Ups

10 Dumbbell Push Press (50s/35s)

50 Double Unders
(21min)

HOME WOD

Do B above