CrossFit Mt Juliet | 1/16/18
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1/16/18

16 Jan 1/16/18

CrossFit Mt Juliet – CrossFit


Dixie is a power clean dream at only 17!

Warm Up/Mobility

OH Rib Mob (hitchhiker)

Adductor Smash

2 rounds

15 Reverse Snow Angels

10 Air Squats

PVC Pipe 3 Position Snatch Drills

Weightlifting

3 Position Snatch (4 x 1 (75%))

High Hang Squat Snatch

Hang Squat Snatch

Squat Snatch

Metcon

Metcon Warm Up

8-6-4

Empty Bar Hang Power Cleans

Shoulder Taps

Metcon (Time)

21-15-9

Hang Power Clean 155/105

Handstand Push Up

Post Workout Mobility

Single Leg Flexion w/ ER (spiderman)

Super Front Rack

Summit Accessory

Snatch Pull (3 x 5 (95%))

2 Snatch Balance + 2 OHS (4 x 1 (70% of 1RM Snatch))

Metcon (Time)

Gymnastics Volume

For Time:

9-12-15

Unbroken C2B Pull-Ups

Rest 2:00

For Time:

6-9-12

Unbroken C2B Pull-Ups
if unable to perform unbroken, remove 3 reps from each round and perform as fast as possible, breaking when necessary

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