CrossFit Juke Joint – CrossFit
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
CrossFit Juke Joint 