Monday, 5/3/21

CrossFit Juke Joint – CrossFit

View Public Whiteboard

Box WOD

A: Snatch (1×2@83%, 3×2@(-10%))

(20min)

In Week 3, work to 83% of 1RM Snatch 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.

In Week 2, apply target weight increase for 1×2. Then decrease weight by 10% for Drop Sets 3×2.

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 21

3 Power Snatch 135/95

2 OHS 135/95

1 Squat Snatch 135/95

10 Push up

1 Squat Snatch 135/95

2 OHS 135/95

3 Power Snatch 135/95

10 Push up

HOME WOD

a: Metcon (4 Rounds for reps)

For total reps of each Tabata

Tabata Push up

Tabata Sit up

Tabata Push up

Tabata Sit up

b: Metcon (AMRAP – Rounds and Reps)

With a PVC pipe or Broomstick or a barbell

AMRAP 14

10 Power snatch

5 OHS

3 Squat Snatch

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