CrossFit Mt Juliet | 1/7/2020
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1/7/2020

07 Jan 1/7/2020

CrossFit Mt Juliet – CrossFit

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The worlds most photogenic deadlifter

Warm Up/Mobility

Lower back smash

Hamstring glute floss

Warm Up/Mobility

3 rounds

5 Kb RDL

5 Kb strict press per arm

5 goblet squats

Weightlifting

Tempo Deadlift (3-3-3 (30×1))

perform a traditional Deadlift from the floor with the prescribed tempo
X =explode

Deadlift up(x) hold 1 sec, 3 sec descent, no rest at floor explode again

Metcon

Metcon (Time)

8-6-4-2-4-6-8

Deadlift (275/185)|(185/135)*

*After Every Set Complete…

8 Handstand Push-ups (Strict RX+ opt)

16 Med Balls cleans (20/14)

(Score is Time)

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES

200m Run

10 Alt. DB Suitcase Lunges

20 Double-Unders

10 Burpees

(Score is Rounds + Reps)

Post Workout Mobility

Classic spinal

Scorpion

Skill

Hang Clean (7 x 1 hi hang pwr clean + 2 hang pwr clean)

Every 1:15 minutes

1 high hang pwr cleans 2 hang pwr cleans

** keep load light moderate**

Interval Training

1 Round

4:00 Stations

1:00 Rest b/t Stations

STATION 1

AMRAP

10 Push-ups

15 Air Squats

STATION 2

AMRAP

10 Ring Rows

20 Mountain Climbers

STATION 3

AMRAP

10 Plate Ground 2 OH

30 Russian Twists

STATION 4

AMRAP

10 Plate OH Lunges

40 Single Unders

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