CrossFit Mt Juliet | 1/3/18
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1/3/18

03 Jan 1/3/18

CrossFit Mt Juliet – CrossFit


Warm Up/Mobility

Glute Smash

Trap Scrub

EMOM 6

Odd: 6 Empty Bar Clean and Jerk

Even: 10 Pistols (scale to Alt Lunges)

Metcon

Metcon (Time)

30-20-10

Clean and Jerk 135/95

Cal Row

Accessory

Metcon (No Measure)

Lactate Clearance

8 min EMOM:

0:20 Max Push Ups

0:40 Slow PVC Strict Press

Post Workout Mobility

Classic Triceps and Lat Stretch

Lateral Hip Opener (yoga sit)

Summit Accessory

3 Position Snatch (5 x 1 (67%))

High Hang Squat Snatch

Hang Squat Snatch

Squat Snatch

Snatch Pull (3 x 5 (85-90%))

Snatch Balance (5 x 3)

*work up to today’s heavy triple without misses

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