Friday, 8/6/21

CrossFit Juke Joint – CrossFit

View Public Whiteboard

Box WOD

A: Back Squat (1×3@85%+add, 1×5@dropset)

(15min)

WEEK2

In Week 2, apply target increase for Work Set 1×3 and Drop Set 1×5.

In Week 1, work to 85% of 1RM Back Squat for 1×3. Then complete Drop Sets 2×5.

For Drop Sets, decrease weight by 25kg (55#) down if work set is above 150kg (330#).

For Drop Sets, decrease weight by 20kg (45#) down if work set is below 150kg (330#).

Target 5kg (11#) increase / week if work sets are above 150kg (330#).

Target 2.5kg (5.5#) increase / week if work sets are below 150kg (330#).

B: Metcon (Time)

For time,

21-18-15-12-9-6-3 reps of

Power Clean 115/85

Front Squat 115/85

Jerk 115/85
(28min)

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