CrossFit Juke Joint – CrossFit
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″
CrossFit Juke Joint 