Wednesday, 8/18/21

CrossFit Juke Joint – CrossFit

View Public Whiteboard

A: Clean ((WK4)3×1@70%+add )

(18min)

From High Block

In Week 4, apply target increase and complete 3×1.

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.

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

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:

1,000-m row

30 chest-to-bar pull-ups

10 overhead squats

20 chest-to-bar pull-ups

20 overhead squats

10 chest-to-bar pull-ups

30 overhead squats

1,000-m row

♀ 65 lb. ♂ 95 lb.
(25min)

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