Thursday, 6/10/21

CrossFit Juke Joint – CrossFit

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Box WOD

A: Behind The Neck Jerk (2×1@WK2+, Dropset 4×1 )

(20min)

In Week 3, apply target weight increase for 2×1. Then decrease weight for Drop Sets 2×1.

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: Metcon (Weight)

Ground To Overhead (GTO)

Work up to a heavy single

– Clean & Jerk

– Snatch
(10min)

C: SQT (Time)

Three rounds for time of:
10 Ground to Overhead, 95# / 65#
200 yard Shuttle sprint, 50 yards x 2
(10min)

HOME WOD

a: Metcon (AMRAP – Rounds and Reps)

AMRAP 5

20 OVERHEAD WALKING LUNGE

(body weight only or while wearing a loaded back pack, carrying dumbbells or kettlebells)

20 KETTLEBELL LATERAL LUNGE

20 DB REVERSE LUNGE

b: Metcon (Time)

For time,

100 Push up

100 Sit up

100 Air squat

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