Thursday, 5/27/21

CrossFit Juke Joint – CrossFit

View Public Whiteboard

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#).

https://youtu.be/7qjX9oJ7-J8

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

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