CrossFit Mt Juliet | 1/4/18
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1/4/18

04 Jan 1/4/18

CrossFit Mt Juliet – CrossFit


Still milking the new-dad title, Drew snags a nap any chance he can get.

Warm Up/Mobility

Overhead Rib Mob (hitchhiker)

Banded Heel Cord

Complete in any order:

25 Doubles or Singles

10 Shoulder Taps

10 IYTAs

15 Cal Bike/Ski

20 Mountain Climbers

Metcon

Metcon (AMRAP – Rounds)

15 min EMOM:

Min 1- 10 HSPU (strict if possible)

Min 2- 50 Double-unders

Min 3- 12 Alternating DB Snatch 50/35

Metcon (No Measure)

Barbell Cycling: Clean & Jerk

5 min EMOM:

Min 1- 6 Hang Squat Cleans + 2 Push Jerks (155/105)

Min 2 – 5 Hang Squat Cleans + 3 Push Jerks

Min 3- 4 Hang Squat Cleans + 4 Push Jerks

Min 4 – 3 Hang Squat Cleans + 5 Push Jerks

Min 5 – 2 Hang Squat Cleans + 6 Push Jerks
*scale weight as neccessary to complete all reps unbroken

Post Workout Mobility

Classic Calf Mob

Classic Spinal Twist

Summit Accessory

Front Squat (7 x 3 (70-75%))

Metcon (No Measure)

Gymnastics Volume

Every 0:30 for 7 min (14 rounds):

8/5 Chest-to-Bar Pull-ups (Pull-ups)
*scale reps as needed to complete each set unbroken

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