GYM1010

CrossFit Juke Joint – CrossFit

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A: Snatch High Pull+Low Hang Snatch High Pull+Low Hang Power Snatch (4×1@60% of 1RM snatch)

https://youtu.be/J3beTjY8ujY
(20min)

In Week 1, work at 60% of your 1RM Snatch for 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#).

B: Metcon (AMRAP – Rounds and Reps)

“Mandy 2021”

On a 14 minute running clock,

43 Cal row

Then

AMRAP

1 Muscle Up

9 TTB

7 Power Clean 155/105

8 Front rack lunges 155/105