CrossFit Juke Joint – CrossFit
A: Clean (4×2@70% C&J+weight incr)
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)
5 rounds of
30 Sit up
10 Deadlift 250/175