CrossFit Mt Juliet | 2/5/18
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2/5/18

05 Feb 2/5/18

CrossFit Mt Juliet – CrossFit


Happy Monday! Hope you like every movement in Crossfit, because we are doing them all today.

Warm Up/Mobility

Warm-up (No Measure)

Overhead Rib Mobilization

Side Hip Smash

Complete in any order:

400m run/row/ski

50 Single or Double Unders

20 Air Squats

10 DB Cuban Press

*Meet at computer while staring awkwardly into your coach’s eyes

Workout Warm Up:

2 Rds

5 Wall Balls

5 Box Jumps

3 TTB

3 C2B

3 Cleans

3 Jerks

3 Snatches

Metcon

Metcon (AMRAP – Rounds and Reps)

“Open Test”

AMRAP 20

50 Wall Balls (20/14)

50 Double Unders

40 Box Jumps (24/20″)

40 Toes To Bar

30 Chest to Bar Pull Ups

30 Burpees

20 Cleans (145/100)

20 Jerks (145/100)

10 Snatch (145/100)

10 Ring Muscle Ups

Post Workout Mobility

Banded Lateral Opener

Lateral Hip Opener (yoga sit)

Summit Accessory

Metcon (2 Rounds for time)

Gymnastics Volume

Each for time:

30 Handstand Push-ups (strict or kipping)

Rest 2:00

30 Handstand Push-ups (strict or kipping)

Halting Clean Deadlift + Clean + Jerk (5 x various)

From the floor, Deadlift the barbell to just below knee and pause 3 sec. before completing the deadlift; then, return the barbell to the floor to complete the prescribed number of Squat Cleans followed by the prescribed number of Split Jerks
2x(2+1+1) (75-80%)

3x(1+1+1) (85+%)

Dip + Split Jerk (4 x (2+1))

Perform the prescribed number of “dips” before a jerk movement, then perform the prescribed number of full Split Jerks

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