Wednesday, 5/5/21

CrossFit Juke Joint – CrossFit

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Box WOD

A: Snatch (HBlock 3×1@WK3+)

(20min)

In Week 4, 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#).

In Week 1, work at 83% of 1RM Snatch for 4×2.

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

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

B: Metcon (No Measure)

HSPU progression9
(7min)

C: Metcon (AMRAP – Rounds and Reps)

AMRAP 15

10 HSPU

20 Back squat 95/65

30 Double under
Scale weight as needed

If you don’t have RX HSPU, do with abmats or 5 HS-kicks+5 Push ups

Scale down the number of reps of DU as needed.

HOME WOD

a: Metcon (AMRAP – Reps)

Each round, decrease the number of reps by two! For example, round two is 18 reps of each and so on 18-16-14-12… IF you get to the round of two reps, restart back at 20 reps.

AMRAP 20

20-18-16-…2 reps of

DB Push press 50s/35s

DB Front squat 50s/35s

Burpee over DB

V-ups

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