CrossFit Juke Joint – CrossFit
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)
CrossFit Juke Joint 