CrossFit Juke Joint – CrossFit
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)
