CrossFit Mt Juliet | 09/23/2019
16096
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09/23/2019

23 Sep 09/23/2019

CrossFit Mt Juliet – CrossFit


Plank you very much

Mobility/Warm Up

Side Hip Smash

Anterior Compartment Smash

400m Athlete’s Choice

25ft

Spiderman’s

Inchworms

Over Fence/Under Fence (right)

Over Fence/Under Fence (left)

Figure 4 Pulls

Quad Stretch

Weightlifting

Metcon (Weight)

Squat Capacity

12 min EMOM:

Min 1 – 3 Front Squats*

Min 2 – 6 Back Squats*
*use 72% of 3RM Back Squat for both lifts; score is weight used

Metcon

Sit Up Cindy (AMRAP – Rounds and Reps)

20 MIN AMRAP

5 Pull Ups

10 Push Ups

15 Air Squats

20 Sit Ups

Post Workout Mobility

Oly Wall Squat

Triceps and Lat Stretch

Summit Accessory

Metcon (No Measure)

Gymnastics

Not for time:

accumulate 75 Hollow Rocks

Metcon (3 Rounds for reps)

Weightlifting

1:30 AMRAP:

9 Power Cleans (135/95)

9 Front Squats (135/95)

9 Push Jerks (135/95)

max Ring Muscle-ups

—rest 0:30, then…

1:30 AMRAP:

6 Power Cleans (185/125)

6 Front Squats (185/125)

6 Push Jerks (185/125)

max Ring Muscle-ups

—rest 0:30, then…

1:30 AMRAP:

3 Power Cleans (225/155)

3 Front Squats (225/155)

3 Push Jerks (225/155)

max Ring Muscle-ups
scores are number of reps completed each round (barbell movements + Muscle-up reps); sub Muscle-ups for any desired Ring MU Progression Drill

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