CrossFit Mt Juliet | 12/20/2019
16339
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12/20/2019

20 Dec 12/20/2019

CrossFit Mt Juliet – CrossFit

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You have such a pretty face. You should be on a Christmas card.

Warm Up/Mobility

OH Tissue Smash

Side Hip Smash

400m

10 Floor Scoop PVC Pipe Good Mornings

5 each PVC Pipe Pass Thru

10 PVC OHS

10 PVC Snatch Balance

Movement/Scale Review

6 each KB Movements (oh lunge, sdlhp, squat)

6 each empty bar barbell movements (hang squat clean, push jerk, power snatch, ohs)

Metcon

Metcon (Time)

12 Days of Christmas

*Performed like the song order. 1, 2-1, 3-2-1, 4-3-2-1…

1 Muscle Up (Bar or Rings)

2 Overhead Squats (95/65)

3 Power Snatches (95/65)

4 Handstand Push-ups

FIVE Toes to Ringsssssssssss

6 Burpees over the Bar

7 Push Jerk (95/65)

8 Hang Squat Clean (95/65)

9 Box Jumps (24″/20″)

10 KB Goblet Squats (53/35)

11 KB Sumo Deadlift High Pulls (53/35)

12 KB Single Arm Overhead Lunge (53/35)

Accessory

Durante Core

5 Rounds

10 Hollow Rocks

10 V-Ups

10 Tuck Ups

10 second Hollow Hold

Goal: getting through round unbroken, rest 1 min between sets

Reality: movement quality over quantity. Scale reps, increase rest if necessary

Post Workout Mobility

Banded OH Distraction

Yoga Sit

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