CrossFit Mt Juliet | 1/24/18
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1/24/18

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

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)

Weightlifting

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

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