Wednesday, 8/11/21

CrossFit Juke Joint – CrossFit

View Public Whiteboard

Weightlifting

A: Clean (5×1@70% of C&J+add weight)

(18min)

From the high block

WEEK 3

In Week 3, apply target increase and complete 5×1.

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)

HS Hold

For the total accumulated time of

RX: Free handstand

Scaled: On the wall(facing away/facing to)/Plank
(4min)

Write your best hs-hold time in the box

C: Metcon (Time)

For time,

3 rounds of

21 HSPU

15/12 Cal Bike

9 Clean & Jerk 155/110
(19min)

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