CrossFit Mt Juliet | 10/09/2019
16130
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10/09/2019

09 Oct 10/09/2019

CrossFit Mt Juliet – CrossFit

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Warm Up/Mobility

OH Tissue Smash

Super Front Rack

2 Rds

200m Athlete Choice

10 Hindu Push Ups

10 Jumping Squats

Metcon

Med Ball So Hard (Time)

5 Rds

25 Wall Ball 20/14

25 Med Ball Sit Ups

Weightlifting

Split Jerk (2-2-2-2-2)

Monostructural

Metcon (No Measure)

Monostructural (optional)

EMOM 10:

10 Bar-facing Burpees*
*aim to keep your split times within 3-5 sec. of each other

Post Workout Mobility

Med Ball OH Extension

Child’s Pose

Summit Accessory

Metcon (Weight)

Weightlifting

Every 3:00 for 3 rounds (9:00):

14 Back Squat

10 Push Jerk

6 Thruster
*use 50% of 1RM Clean and Jerk for all lifts

Metcon (Weight)

Weightlifting

Every 1:30 for 7 rounds:

2 Snatch Balance (building)
score is heaviest weight lifted

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