CrossFit Mt Juliet | 2/21/18
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2/21/18

21 Feb 2/21/18

CrossFit Mt Juliet – CrossFit

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Warm Up/Mobility

Warm-up (No Measure)

Hamstring Ball Smash

Low Back Smash

Complete in any order:

10 Cal Bike

25ft Zombie Walk

25ft Duck Walk

15 Air Squats

10 Banded Good Mornings

10 Single Leg RDL (each leg)

*Meet at computer to go over workout and play some trivia

Workout Warm Up:

3 Rds

5 Wall Balls

5 DL (build in weight each round)

Warm-up (No Measure)

Hamstring Ball Smash

Low Back Smash

Complete in any order:

10 Cal Bike

25ft Zombie Walk

25ft Duck Walk

15 Air Squats

10 Banded Good Mornings

10 Single Leg RDL (each leg)

*Meet at computer to go over workout and play some trivia

Workout Warm Up:

3 Rds

5 Wall Balls

5 DL (build in weight each round)

Metcon

Optimus Prime (AMRAP – Reps)

AMRAP 7

Max Wall Balls 20/14

*5 Deadlift EMOM 225/155
*Workout from CrossFit New England

Post Workout Mobility

Classic Spinal Twist (crime scene outline)

Banded Posterior Chain Mob

Summit Accessory

For our open athletes, today is meant to be a light training day. If you perform any extra work, keep your heart rate down and movement smooth. No need to push hard today, save it for the weekend!

Metcon (No Measure)

Gymnastics Conditioning

AMRAP 8:

3 Calorie Row + 3 Kipping HSPU

6 Calorie Row + 6 Kipping HSPU

9 Calorie Row + 9 Kipping HSPU…
*continue to add (3) reps per round

**move at an easy, steady pace

Power Snatch + Squat Snatch + Power Snatch (6 x various)

Perform the prescribed number of Power Snatch, followed by the prescribed number of Squat Snatch, followed by the prescribed number of Power Snatch
3x(1+1+2)

3x(1+1+1)

*use a light weight for all 6 sets, around 50-60% of 1RM Snatch

**move the bar perfectly or not at all!!

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