GYM1010

CrossFit Juke Joint – CrossFit

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Weightlifting

Stark Contrast: Week3

WK3: Clean (1×1@75#+##, Dropset 2×2)

(15min)

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#).

WK3: Front Squat + Split Jerk (2x(2+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)

2018 Granite Games Open Workout 3

Complete 3 Rounds of

12 C2B Pull-ups

12 DB Snatch Alternate Arms 50/35

Then,

3 Rounds of

12 Bar MU

12 DB Snatch Alternate Arms 50/35
(12min)

Scaling:

(INT)

3rounds of

12 pull-up

12 DBN snatch 50/35

then

3 rounds of

8 C2B Pull-up

12 DB Snatch 50/35

(BEG)

12 Jump Pull-up

12 DB Snatch 35/20

then

8 Chin over bar Pull-up

12 DB Snatch 35/20