Weightlifting Hella Jacked and Tan Week1 WK1: High Hang No Feet Snatch+Heaving Snatch Balance (4x(1+1)@55% of 1RM Snatch) https://youtu.be/tb1O7gAXSH4 (15min) 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#). Metcon Metcon (Time) For time, 5 Rounds of 400m…

CrossFit Juke Joint – CrossFit View Public Whiteboard Weightlifting Hella Jacked and Tan Week1 WK1: Snatch ((From high block)1×3@71%, Then Drop sets 3×3) (15min) For Drop Sets, decrease weight by 15kg (33#) if work set is above 100kg (220#). For Drop Sets, decrease weight by 10kg (22#) if work set is below 100kg (220#). Target…

Weightlifting Hella Jacked and Tan Week1 WK1: Snatch ((From high block)1×3@71%, Then Drop sets 3×3) (15min) For Drop Sets, decrease weight by 15kg (33#) if work set is above 100kg (220#). For Drop Sets, decrease weight by 10kg (22#) if work set is below 100kg (220#). Target 5kg (11#) increase / week if work sets…

Metcon Max Height Box Jump (Distance) Max Height Box Jump (15min) Metcon (11 Rounds for reps) Anaerobic Threshold Intervals 11 rounds of 1 min on / 30sec off For calories Bike/Row *Try your best to stay in Yellow/Red Zone at work (16:30) Metcon (AMRAP – Rounds and Reps) AMRAP 10 10 Box Jump 30/24 20…

CrossFit Juke Joint – CrossFit View Public Whiteboard Metcon Max Height Box Jump (Distance) Max Height Box Jump(15min) Metcon (11 Rounds for reps) Anaerobic Threshold Intervals 11 rounds of 1 min on / 30sec off For calories Bike/Row *Try your best to stay in Yellow/Red Zone at work(16:30) Metcon (AMRAP – Rounds and Reps) AMRAP…

Weightlifting Snatch (1RM) (20min) Clean and Jerk (1RM) (20min) Metcon Metcon (No Measure) NFT 3 rounds of 30 GHD sit-ups 15 Back Extensions 60sec Plank reach out (15min)

Metcon Metcon (No Measure) NFT 4 rounds of 20m Sled Push 185/125 4x 25m Dash (30min) Metcon (Time) For time, 100 WB shots 10/9ft 30/20# (10min)

Weightlifting World Class Transference Week4 WK4: Clean (1RM) (15min) Metcon Metcon (Time) For time 4 Rounds of 25 C2B pull-ups 5 Cleans 245/170 Scaling 155/105, 95/65 (30min)

Weightlifting World Class Transference Week4 WK4: Clean High Pull+Low Hang Clean & Jerk (2x(1+1)@75%+###) (15min) Target +11#/wk if work sets >242# Target +5.5/wk if work sets <=242# WK4: Front Squat (1×1@96%) (13min) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15 250m Row or 0.4mile Bike 10 Push Press 155/105 20 Sit up

Gymnastics Metcon (No Measure) HS- Walk Progression (7min) Handstand Walk (AMRAP 3 (1rep=6ft)) The athlete must start with the hands (entire hand, including palm and fingers) behind the mark denoting the start of the segment being attempted. When kicking up, stepping across the line or landing with the hands on or over the line constitutes…