CrossFit Mt Juliet | 11/18/2019
16251
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11/18/2019

18 Nov 11/18/2019

CrossFit Mt Juliet – CrossFit

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B. Free and lift

Warm Up/Mobility

Side Hip Smash

Roller Quad Smash

25ft

Floor Scoops

Spider-Man

Figure 4 Pull

Quad Stretch

Sally (1/2 squats, 1/2 push ups)

Weightlifting

Back Squat (5×5)

65% of 1RM

3 second pause in bottom of squat

Gymnastics

Max Strict Pull Ups

Max Strict HSPU

One attempt at each, rest as needed between pull ups and HSPU

Pull-up (Strict) (1 set, max)

Perform strict unweighted Pull-ups for the prescribed sets and reps

Handstand Push-up (Strict) (1 set, max reps)

Perform the prescribed sets and reps of Strict HSPU

Metcon (No Measure)

EMOM 10

Even: 50% of Max Strict Pull Ups

Odd: 50% of Max HSPU

Post Workout Mobility

Banded Posterior Chain

Pigeon Stretch

Summit Accessory

Metcon (Time)

W & M

6 rounds for time:

12 alt. DB Snatch (50/35)

12 Lateral Burpees over DB

200m Run

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