GYM1010

CrossFit Juke Joint – CrossFit

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Box WOD

A: Snatch (1×2@WK3+, 2×2@(-10%))

(20min)

In Week 4, apply target weight increase for 1×2. Then decrease weight by 10% for Drop Sets 2×2.

In Week 1, work to 85% of 1RM Snatch for 1×2. Then decrease weight by 10% for Drop Sets 4×2.

In Week 2, apply target weight increase for 1×2. Then decrease weight by 10% for Drop Sets 3×2.

In Week 3, work to 83% of 1RM Snatch for 1×2. Then decrease weight by 10% for Drop Sets 3×2. (5/3)

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#).

Target 1kg (2.2#) increase / week if work sets are below 50kg (110#).

B: Metcon (Time)

For time,

15-12-9-6-3 reps of

Squat Snatch 95/65

Floor Press 95/65
(11min)

C: Metcon (AMRAP – Reps)

EMOM 12

Min 1 – 5 Sit up+10 Push up + 15 Air squat

Min 2 – 60 Second Plank hold (Every second counts as a rep)

Min 3 – Rest