CrossFit Mt Juliet | 1/10/18
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1/10/18

10 Jan 1/10/18

CrossFit Mt Juliet – CrossFit


By Zeus it’s Olympic lift day. Squats for everyone.

Warm-up

Low Back Smash

Side Hip Smash

500m Row/1 mile Bike/500m Ski

15 Knee Raises

10 Empty Bar Squat Cleans

15 Knee Raises

10 Empty Bar Squat Cleans

Metcon

Metcon (Time)

For Time:

15 Toes to Bar

10 Squat Cleans 135/95

15 Toes to Bar

10 Squat Cleans 185/125

15 Toes to Bar

10 Squat Cleans 225/155

Weightlifting

Snatch Balance (5 x 3)

*build to today’s heavy triple in 5 sets

**pause for 3 sec. in the receiving position of the first rep

Post Workout Mobility

Oly Wall Squat ER (push on knee, pull on instep)

Med Ball OH Stretch

Summit Accessory

Snatch Push Press + Overhead Squat (2 x (3+3) (70%))

From the rack, complete the prescribed number of wide-grip behind-the-neck push presses (Snatch Push Press) followed by the prescribed number of Overhead Squats
*percentages based off of 1RM Snatch

Snatch Pull (3 x 5 (90%))

3 Position Snatch (4 x 1 (70%))

High Hang Squat Snatch

Hang Squat Snatch

Squat Snatch
*percentages based off of 1RM Snatch

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