CrossFit Mt Juliet | 2/19/18
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2/19/18

19 Feb 2/19/18

CrossFit Mt Juliet – CrossFit

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Making every Monday better, your boy Dillon Etter!

Warm Up/Mobility

Warm-up (No Measure)

Anterior Compartment Smash

Glute Smash and Floss

400m Run

500m Row

10 Burpee Broad Jumps

3 Wall Walks

*You know the drill

Workout Warm Up:

2 Rds

3 TTB

3 HSPU

6 DB Snatch

15 Double Unders

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 14

10 Toes To Bar

15 HSPU

20 Alt DB Snatch 50/35

60 Double Unders

Weightlifting

Clean + Power Clean + Push Jerk (5 x (1+2+1)*)

Perform the prescribed number of Squat Cleans from the floor, then perform the prescribed number of Power Cleans from the floor, then perform the prescribed number of Push Jerks
*use a moderate weight for all 5 sets, around 60-70% of 1RM Clean

Post Workout Mobility

Classic Calf Mob

Triple Bully

Summit Accessory

Metcon (No Measure)

Gymnastics Volume

4 Sets of:

50% max UB Ring Muscle-ups (C2B Pull-ups)
rest as needed between sets

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