Wednesday, 8/4/21

CrossFit Juke Joint – CrossFit

View Public Whiteboard

Box WOD

A: Clean (4×2@70% C&J+weight incr)

(20min)

WEEK2

In Week 1, work at 70% of your 1RM Clean & Jerk for 5×2. Bar height should start above the knee.

In Week 2, apply target increase and complete 4×2.

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#).

B: Metcon (Time)

For time

5 rounds of

400m run

30 Sit up

10 Deadlift 250/175
(25min)

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