CrossFit Juke Joint – CrossFit
Box WOD
A: Behind The Neck Jerk (2×1@WK2+, Drop sets 4×1(-22#) )
(20min)
In Week 1, work to 90% of 1RM Clean & Jerk for 3×1. Then decrease weight for Drop Sets 6×1. (4/29/21)
In Week 2, apply target weight increase for 3×1. Then decrease weight for Drop Set 3×1.(5/21/21)
For Drop Sets, decrease weight by 15kg (33#) down if work set is above 110kg (242#).
For Drop Sets, decrease weight by 10kg (22#) down if work set is below 110kg (242#).
Target 5kg (11#) increase / week if work sets are above 110kg (242#).
Target 2.5kg (5.5#) increase / week if work sets are below 110kg (242#).
Target 1kg (2.2#) increase / week if work sets are below 55kg (121#).
B: Turkish Get Up (1×2@AHAP)
(10min)
https://youtu.be/saYKvqSscuY
C: Metcon (AMRAP – Rounds and Reps)
AMRAP 10
4 TGU 50/35
8 Weighted Sit up 50/35
16 Superman
HOME WOD
Do B and C,
Use DB, KB
CrossFit Juke Joint 