Weightlifting
Pause Back squat (@(70%+5.5#)x3x4)
Come to a complete stop in the bottom of the squat and hold for 2 seconds
(15min)
4 Rounds of Paused back squat triples @ 5.5# + 70% of 1RM back squat.
4 Rounds of Paused back squat triples @ 5.5# + 70% of 1RM back squat.
Hang Snatch (@(65%+5.5#) x3x4)
(15min)
4 Rounds of 3 hang squat snatches @ 5.5# + 65% of 1RM Snatch.
4 Rounds of 3 hang squat snatches @ 5.5# + 65% of 1RM Snatch.
Metcon
Jeremy (Time)
21-15-9
Overhead Squats, 95# / 65#
Burpees
Overhead Squats, 95# / 65#
Burpees
(12min)
CrossFit Juke Joint 