CrossFit Mt Juliet | 2/14/18
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2/14/18

14 Feb 2/14/18

CrossFit Mt Juliet – CrossFit

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Happy Valentine’s Day! Hope you get to appreciate a rack as nice as Ryan’s

Warm Up/Mobility

Warm-up (No Measure)

Double Lax T-spine Smash

Anterior Compartment Smash

Burgener Warm-up

*Meet at the computer and learn something new about your friends.

Weightlifting

Snatch Balance + OHS Complex (6 x various)

From the rack, perform the prescribed number of Snatch Balance followed by the prescribed number of Overhead Squats
3x(2+1) (75%)

3x(1+1) (80%)

Metcon

Warm-up (No Measure)

Metcon Warm-up. 2 rounds:

3 Dips

5 Cleans

10 Box Jumps

Metcon (Time)

3 Rounds for Time:

5 Ring Muscle Ups (scale to 10 dips)

10 Squat Cleans (135/95)

20 Box Jumps (24/20)

Post Workout Mobility

Banded Lateral Opener

Banded Hip Extension

Summit Accessory

Snatch Lift-off + Snatch (7 x various)

perform the prescribed number of Snatch Lift-offs, taking the bar from the floor to just below the knee and back to the floor for one rep; then perform the prescribed number of Snatch
2x(2+2)

2x(2+1)

3x(1+1)

*build in weight over 7 sets

Metcon (AMRAP – Reps)

AMRAP 8:

Row calories

On the 0:00, 2:00, 4:00, and 6:00:

10 Burpees Over the Erg
score is total number of calories completed in 8 min

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