CrossFit Mt Juliet | 1/15/18
15806
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1/15/18

15 Jan 1/15/18

CrossFit Mt Juliet – CrossFit


Warm-up

Warm-up (No Measure)

Hamstring Ball Smash

Glute Smash

25 ft of:

Walking Single Leg RDL

Spiderman

Duck Walk

Zombie Walk

Warm Up Deadlift/Set Up

2 Rds

5 Wall Balls

5 Burpee Box Jump Overs

5 Deadlifts

Metcon

Metcon (Time)

60 Cal Row

50 Wall Balls (20/14#)

40 Burpee Box Jump Overs (24/20″)

30 Deadlifts (225/155#)
20 Min Time Cap

Gymnastics

Metcon (AMRAP – Rounds)

EMOM until you can no longer complete the work in the minute:

1 Strict Pull Up

2 Kipping Pull Ups

3 Toes to Bar

Add one rep to each movement every minute. (min 2- 2 Strict PU, 3 Kipping, 4 TTB)
Scale using band and knee raises if necessary

Post Workout Mobility

Warm-up (No Measure)

Banded Posterior Chain

Hip External Rotation w/ Flexion (Pigeon)

Summit Accessory

Halting Clean Deadlift + Clean + Jerk (6x (various))

From the floor, Deadlift the barbell to just below knee and pause 3 sec. before completing the deadlift; then, return the barbell to the floor to complete the prescribed number of Squat Cleans followed by the prescribed number of Split Jerks
3x(1+2+1) (75+%)

3x(1+1+1) (80+%)

Clean Pull (3 x 5 (95%))

Dip + Split Jerk (3x (2+1))

Perform the prescribed number of “dips” before a jerk movement, then perform the prescribed number of full Split Jerks
attempt to go heavier than last week

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