CrossFit Juke Joint – CrossFit
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)
CrossFit Juke Joint 