GYM1010

CrossFit Juke Joint – CrossFit

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Weightlifting

Stark Contrast: Week2

WK2: Clean (1×1@75%+#, Dropset 2×2)

(15 min)

In Week 1, work to a single at 75% of your 1RM Clean & Jerk. Then decrease weight for Drop Sets 2×2.

For Drop Sets 2×2, decrease weight by 15kg (33#) down if work single is above 110kg (242#).

For Drop Sets 2×2, decrease weight by 10kg (22#) down if work single is below 110kg (242#).

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#).

WK2: Front Squat + Split Jerk (2x(3+1)@85%+#)

(15min)

In Week 1, work at 85% of your 1RM Clean & Jerk for 3 Front Squats + 1 Split Jerk.

In Week 2, apply target weight increase and complete 2 sets of 3 Front Squats + 1 Split Jerk.

In Week 3, apply target weight increase and complete 2 sets of 2 Front Squats + 1 Split Jerk.

In Week 4, apply target weight increase and complete 1 set of 2 Front Squats + 1 Split Jerk.

Target 10kg (22#) increase / week if work sets are above 130kg (287#).

Target 5kg (5.5#) increase / week if work sets are below 130kg (287#).

Metcon

Metcon (Time)

For time,

2 Rounds of

10 Snatch 175/125

12 Burpees

Then

2 Rounds of

10 Snatch 115/75

12 Burpee
(16min)

Scaling weights:

125/85, 75/55