CrossFit Mt Juliet | 10/07/2019
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10/07/2019

07 Oct 10/07/2019

CrossFit Mt Juliet – CrossFit

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Warm Up/Mobility

Anterior Compartment Smash

Super Front Rack

EMOM 4

4 Burpees

4 Empty Bar Thrusters

4 Push Ups

Metcon

Is Everyone on Fall Break but Me? (AMRAP – Rounds and Reps)

AMRAP 12

9 Burpees over the Bar

6 Thrusters 135/95

3 Bar Muscle Ups

Gymnastics

Metcon (No Measure)

4 rounds for quality:

40 Double-unders/Single-unders

50% max unbroken Chest-to-bar Pull-ups/Pull-ups*
*athletes should choose style of pull-up they are most comfortable with, as we are practicing smooth sets before the Open begins; athletes without knowledge of their max unbroken set of Pull-ups should complete a number of pull-ups each round that is difficult but sustainable for 4 rounds

Post Workout Mobility

Banded Lateral Opener

Triceps Ext Smash

Summit Accessory

Metcon (Weight)

Weightlifting

EMOM 10 (5 rounds):

Min 1- 2 pausing Deficit Clean Pulls (3″) (100% 1RM Clean)*

Min 2 – 50′ Handstand Walk

—rest 3:00, then…

Every 1:30 for 6 rounds:

1 Clean Pull + 1 Power Clean + 1 low-hang Power Clean (building)
*pause for 3 sec at the knee of each Clean Pull; score is heaviest weight lifted on the power clean complex

Metcon (No Measure)

Gymnastics

EMOM 10:

Min 1 – 18/15 GHD Sit-ups

Min 2 – 5/side single-arm Dumbbell Overhead Squats (pick weight)

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