CrossFit Mt Juliet | 1/31/18
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1/31/18

31 Jan 1/31/18

CrossFit Mt Juliet – CrossFit


So many DB hang squats cleans you’ll flip

Warm-up

Warm-up (No Measure)

Super Front Rack

Adductor Smash

Bring Sally Up

*Half Squat, half push up

*Meet at computer for movement standards/demo

Workout Warm Up:

2 Rds

5 DB Hang Squat Cleans

2 Wall Walks

Metcon

Metcon (Time)

5 Rounds For Time:

10 DB Hang Squat Cleans (50/35)

10 HSPU

Weightlifting

Snatch Push Press + Overhead Squat + Paused Snatch Balance (5 x various)

perform the prescribed number of behind-the-neck Push Press with a snatch grip, followed by the prescribed number of OHS, followed by the prescribed number of Paused Snatch Balances with a 3 sec. pause in the bottom
3x(2+2+1) (70%)

2x(1+2+1) (74%)

**perform 12 Banded Pull-aparts between sets

Post Workout Mobility

Banded OH Distraction (I said good day)

Hip ER w/ Flexion (pigeon)

Summit Accessory

Metcon (No Measure)

Snatch Primer

Every 0:90 for 3 rounds:

3 Overhead Squats

1 Hang Squat Snatch

1 Squat Snatch

*performed at 40% of 1RM Snatch
**only perform this complex if you are going into the snatch work below without a proper warm-up

Low Hang Snatch + Snatch (7 x various)

perform the prescribed number of low hang snatch followed by the prescribed number of full snatches from the ground
3×(1+1) @ 75%

2×(1+1) @ 80%

2×(1+1) @ 85%

**stand the bar tall, and lower to just above floor before completing the snatch; second rep starts from the floor

Metcon (5 Rounds for time)

Monostructural Conditioning

5 Rounds, each for time:

35/25 Calorie Row

**rest 1:00 between efforts

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