GYM1010

CrossFit Juke Joint – CrossFit

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Weightlifting

Stark Contrast: Week4

WK4: Snatch (Tempo (3sec) 4×1@80%+###)

(15min)

In Week 1, work at 80% of your 1RM Snatch for 5×2.

Use a 3 second concentric to mid thigh.

In Week 2, apply target weight increase and complete 4×2.

In Week 3, apply target weight increase and complete 6×1.

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

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#).

WK4: Back Squat (1×2@2RM(appx. 89%), Dropset 2×2)

(15min)

Week 1: 4RM (Target approximately 80% of 1RM). Then decrease by 10% for Drop Sets 2×4.

Week 2: 3RM (Target a 5kg / 11# increase over week 1). Then decrease by 10% for Drop Set 1×3.

Week 3: 2RM (Target approximately 85% of 1RM). Then decrease by 10% for Drop Sets 2×2.

Week 4: 2RM (Target approximately 89% of 1RM). Then decrease by 10% for Drop Sets 2×2.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 7

9 HSPU

6 Burpee

3 Snatch 165/115

Compare to 6/13/18, 8/15/18