CrossFit Mt Juliet | 1/25/18
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1/25/18

25 Jan 1/25/18

CrossFit Mt Juliet – CrossFit


I just want a back like Beth! The baddest mother thruster you ever did see.

Warm Up/Mobility

Overhead Tissue Smash

Quad Smash

Sally Squats (rx+ with dumbbell thrusters)

2 rounds

10 empty bar thrusters

10 sit ups

Metcon

Metcon (AMRAP – Rounds)

18 Min EMOM

Min 1- 12/10 Cal Row

Min 2- 10 Thrusters 95/65

Min 3- 8 Toes To Bar

Push Press + Push Jerk + Split Jerk (4 x (1+1+1))

From the rack, perform the prescribed number of Push Presses, followed by the prescribed number of Push Jerks, followed by the prescribed number of Split Jerks
use 65% of 1RM Split Jerk

Weightlifting

Post Workout Mobility

Couch Stretch

Banded OH Distraction (I said good day)

Summit Accessory

Front Squat (6 x various)

1×5 (70-75%)

1×2 (80%)

1×5 (70-75%)

1×2 (85%)

1×5 (70-75%)

1×2 (90%)

Paused Snatch Balance (5 x 2 (65% of 1RM Snatch))

Pause for prescribed time in the receiving position before standing
Perform 15 Banded Pull-aparts between sets

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