Tuesday, 5/11/21

CrossFit Juke Joint – CrossFit

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Box WOD

A: Front Squat + Split Jerk (1x(2+1)@WK3+)

(20min)

In Week 1, work at 85% of 1RM Clean & Jerk for 3 x 3+1.

In Week 2, apply target weight increase and complete 3 x 2+1.

In Week 3, apply target weight increase and complete 2 x 2+1.

Target 5kg (11#) increase / week if work sets are above 130kg (287#).

Target 2.5kg (5.5#) increase / week if work sets are below 130kg (287#).

Target 1kg (2.2#) increase / week if work sets are below 80kg (176#).

B: Clean (Work up to a heavy single)

(8min)

C: Metcon (2 Rounds for reps)

3 Rounds for reps each movement

AMRAP 2

Squat Clean 225/155

AMRAP 2

Face bar burpee

1min Rest

HOME WOD

a: Metcon (Time)

For time,

40-30-20-10 reps of

Burpee

Reverse Lunge

b: Metcon (2 Rounds for reps)

Complete two rounds of TABATA Sit Ups.

Four minutes total: 20 seconds of work then 10 seconds of rest.

After the first four minutes is complete, rest for two minutes then repeat!