CrossFit Juke Joint – CrossFit
Weightlifting
A: Clean (5×1@70% of C&J+add weight)
(18min)
From the high block
WEEK 3
In Week 3, apply target increase and complete 5×1.
In Week 1, work at 70% of your 1RM Clean & Jerk for 5×2. Bar height should start above the knee.
In Week 2, apply target increase and complete 4×2.
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#).
B: Metcon (Time)
HS Hold
For the total accumulated time of
RX: Free handstand
Scaled: On the wall(facing away/facing to)/Plank
(4min)
Write your best hs-hold time in the box
C: Metcon (Time)
For time,
3 rounds of
21 HSPU
15/12 Cal Bike
9 Clean & Jerk 155/110
(19min)
GYM1010 
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