CrossFit Mt Juliet | 1/24/18
post-template-default,single,single-post,postid-15821,single-format-standard,ajax_fade,page_not_loaded,,qode-theme-ver-9.1.3,wpb-js-composer js-comp-ver-,vc_responsive


24 Jan 1/24/18

CrossFit Mt Juliet – CrossFit

Ryan got a bad case of that deadlift face

Warm Up/Mobility

Low Back Smash

Anterior Compartment Smash (snow angel)

2 rounds

200m Row/Jog/Ski

10 Banded Good Mornings

3 Hips to Rings (if RMU)

3 Hips to Bar (if BMU)

or 3 Negative Pull Ups


Metcon (AMRAP – Rounds and Reps)

14 Min AMRAP:

12 Box Jumps 24/20

9 Shoulder to Overhead 135/95

3 Ring Muscle Ups (scale with 6 Pull Ups)


Metcon (No Measure)

Snatch Warm-up Complex

Every 1:30 for 3 rounds:

3 Power Snatch

2 Hang Squat Snatch

1 Squat Snatch
**perform all reps as touch-and-go at 40% of 1RM Snatch

Low Hang Snatch (7 x various)

From the floor, stand the bar up to the hips, then lower the bar to just above floor before completing the snatch
3×2 (70%)

2×2 (75%)

2×2 (80%)

**reps do not have to be completed unbroken each set

Post Workout Mobility

Banded Posterior Chain Mob

Sink Mob

Summit Accessory

Metcon (No Measure)

Monostructural Work

4 Rounds:

1:30 Row, 0:30 Burpees over the Erg

4 Rounds:

1:00 Row, 1:00 Single-arm OH DB Lunge (50/35) (alt. arms each round)
**rounds flow directly into each other for 16:00 total

**The row should be paced at moderate intensity; something that allows you to recovery slightly yet move decently fast

No Comments

Post A Comment