Friday, 2/28/20

CrossFit Juke Joint – CrossFit

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Weightlifting

Incredible Bulk 2.0 Week4

Spitz Snatch (5×2@50%+16.5#)

Ideal is to complete a full muscle snatch and then go right into an overhead squat with no pause in between the 2 movements.
(15min)

Back Squat (With a 2sec pause 3×2@70%+16.5#)

(15min)

Metcon

Metcon (Time)

For time,

10 rounds of

5 Power clean 155/105

10 Walking lunges
(14min)

Compare to 1/28/19

Tuesday, 2/25/20

CrossFit Juke Joint – CrossFit

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Weightlifting

Snatch grip Push press+ Heaving Snatch Balance (1x(1+1)@65%+33#)

From the rack

• Start in Snatch Grip BTN

• Slow dip and drive the bar up

• Rotate shoulders and lock out elbows

• Heaving Snatch Balance

• Dip and drive

• Moving your feet and locking your elbows out at the same time

• Overhead squat

https://youtu.be/5zI2cbYyqss
(15min)

Metcon

McGhee (AMRAP – Rounds and Reps)

30-Minute AMRAP of:

5 Deadlifts, 275#

13 Push-ups

9 Box Jumps, 24″
In honor of Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 in central Iraq.
To learn more about McGhee click here
DL:275/195

Box Jump:24/20″