GYM1010

CrossFit Juke Joint – CrossFit

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Weightlifting

Hella Jacked and Tan Week3

WK3: Snatch ((From High block)1×2@77%+##, Then drop sets 2×3)

(15min)

apply target weight increase for 1×2. Then decrease weight for Drop Sets 3×2.

For Drop Sets, decrease weight by 15kg (33#) if work set is above 100kg (220#).

For Drop Sets, decrease weight by 10kg (22#) if work set is below 100kg (220#).

Target 5kg (11#) increase / week if work sets are above 100kg (220#).

Target 2.5kg (5.5#) increase / week if work sets are below 100kg (220#).

WK3: Back Squat (1×6@6RM, Then Drop set 2×6@-10%)

(15min)

work to a 6RM (Target approximately 77% of 1RM BS) Then decrease 10% for Drop Sets 2×6.

Metcon

Metcon (3 Rounds for reps)

For Max reps and load:

AMRAP2 HSPU

Rest 2min

AMRAP2 DU

Rest 2min

2min to find 1RM Back Squat
(10min)

Back Squat (1RM from METCON above)