CrossFit Mt Juliet | 2/28/18
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2/28/18

28 Feb 2/28/18

CrossFit Mt Juliet – CrossFit

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Warm Up/Mobility

Warm-up (No Measure)

T-Spine Extension Smash

Roller Quad Smash

200m Run

30 Double or Single Unders

20 Air Squats

10 PVC Pass Throughs

10 PVC Sotts Press

10 PVC Overhead Squats

*Go over workout and talk about life

Workout Warm Up:

3 Rds

10 Double or Single Unders

3 OHS (build in weight)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 4

30 Double Unders

3 Overhead Squats (135/95)
*Rest 4 min and repeat

Metcon (AMRAP – Rounds and Reps)

AMRAP 4

30 Double Unders

3 Overhead Squats (135/95)

Post Workout Mobility

Banded OH Distraction (I said good day)

Classic Calf Mob

Summit Accessory

Snatch Lift-off + Snatch (7 x (2+1))

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
(start at 65%, build in weight or stay at 65%)

*first Lift-off is to below the knee, second Lift-off is to mid-thigh

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) (70%)

3x(1+1) (75%)

Metcon (No Measure)

Monostructural Conditioning

15:00 Recovery Assault Bike

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