CrossFit Mt Juliet | 1/8/18
15772
post-template-default,single,single-post,postid-15772,single-format-standard,ajax_fade,page_not_loaded,,qode-theme-ver-9.1.3,wpb-js-composer js-comp-ver-4.11.2.1,vc_responsive

1/8/18

08 Jan 1/8/18

CrossFit Mt Juliet – CrossFit


˙uʍop ǝpᴉsdn ʇǝƃ s,ʇǝ˥ ¡ʎɐpuoW ʎddɐH

Warm-up

Overhead Rib Mob (hitchhiker)

Overhead Tissue Smash (ice cream cone)

Banded Pass Thru’s

10 Banded OHS

10 ITYAs

10 Shoulder Taps

10 Arm Swing Hug Lunges

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

8 HSPU

8 Pull Ups

8 Overhead Squats 95/65

Weightlifting

Halting Clean Deadlift + Clean + Jerk (6 x various)

Perform the prescribed number of Halting Clean Deadlifts (pausing 3 sec. just below the knee), followed by the prescribed number of Squat Cleans and Split Jerks
3x(1+2+1) (70+%)

3x(1+1+1) (75+%)

Gymnastics

Metcon (No Measure)

Strict Wide Grip Pull Ups

(grip should be just inside of snatch grip width)

4 x 4-6 reps

*1 rep is 1 Regular/1 Behind the neck
Use band if necessary

Post Workout Mobility

Banded OH Distraction (I said good day)

Classic Triceps and Lat Stretch

Summit Accessory

Clean Pull (3 x 5 (90%))

Dip + Split Jerk (3 x (2+1))

Perform the prescribed number of “dips” before a jerk movement, then perform the prescribed number of full Split Jerks
*keep the loading light and focus on technique, pausing for 3 sec. in the receiving position of the Split Jerk

No Comments

Post A Comment