CrossFit Mt Juliet | 10/07/2019
post-template-default,single,single-post,postid-16129,single-format-standard,ajax_fade,page_not_loaded,,qode-theme-ver-9.1.3,wpb-js-composer js-comp-ver-,vc_responsive


07 Oct 10/07/2019

CrossFit Mt Juliet – CrossFit

View Public Whiteboard

Warm Up/Mobility

Anterior Compartment Smash

Super Front Rack


4 Burpees

4 Empty Bar Thrusters

4 Push Ups


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


9 Burpees over the Bar

6 Thrusters 135/95

3 Bar Muscle Ups


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)


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)


EMOM 10:

Min 1 – 18/15 GHD Sit-ups

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

No Comments

Sorry, the comment form is closed at this time.