CrossFit Mt Juliet | 2/13/18
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13 Feb 2/13/18

CrossFit Mt Juliet – CrossFit

View Public Whiteboard

Double Darin’s got you straight up starin’

Warm Up/Mobility

Warm-up (No Measure)

Overhead Tissue Smash

Glute Smash and Floss

Game Time!!!

*Meet at computer to go over workout and discuss life’s mysteries


Metcon (AMRAP – Rounds and Reps)


20 Sit Ups

10 Left Arm OH Lunge

10 Right Arm OH Lunge

Men: 50lb DB

Women: 35lb DB


Metcon (AMRAP – Reps)

Team Seth: Handball again!

Team PK, Jess, and Val: Lactate Clearance

8 rounds:

0:20 max HSPU (DB Push Press)

0:40 slow PVC Press
score is total number of HSPU completed

Post Workout Mobility

Couch stretch

Lateral Hip Opener (yoga sit)

Summit Accessory

Paused Front Squat + Front Squat (5 x (2+1))

perform prescribed number of Front Squat with pause in the bottom + prescribed number of Front Squat
start at 75% and build to today’s heavy

pause for 3 sec. in the bottom of each Paused Front Squat

Metcon (Time)

For time:

30 Power Snatch (155/105)
pick a loading that allows you to complete a few reps of touch-and-go each time you step to the barbell

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