Tuesday, 10/29/19

CrossFit Juke Joint – CrossFit

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Weightlifting

CI+Hang Chinese High Pull+EI+Hang Snatch (4×1@70% of 1RM Snatch)

From the floor to the knee use a 3 second concentric.

Pause for a 1 second isometric hold then

Execute a Hang Chinese High Pull

Lower the bar back to the Power position.

Use a 2 second eccentric to lower the bar from the Power position to the Knee

Pause for 1 second Isometric at the Knee

Execute a Hang Snatch
(20min)

Overhead Squat (Work up to a heavy single)

(10min)

Metcon

Metcon (Time)

For time,

3 Rounds of

12 Front squat 135/95

12 burpee Pull-up
(9min)