CrossFit Mt Juliet | 2/7/18
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07 Feb 2/7/18

CrossFit Mt Juliet – CrossFit

Hope your hump day is a ball.

Warm Up/Mobility

Warm-up (No Measure)

High Glute Smash and Floss

Low Back Smash

Musical Med Balls (Bear Crawl Around)

*Meet at computer for workout info and hilarious jokes

Burgener Warm-up

Workout Warm Up:

3 Rds

6 Wall Balls

3 Deadlift

3 Hang Snatch


Hang Snatch + Snatch (7 x various)

Stand the bar tall, and lower to just above the knee before the prescribed number of Hang Snatch; perform the prescribed number of Snatch from the floor
3×(1+1) @ 75%

2×(1+1) @ 80%

2×(1+1) @ 85%

*all percentages based on 1RM Snatch


Metcon (AMRAP – Rounds and Reps)

13 Minutes

Buy In: 50 Cal Row


15 Wall Balls (20/14)

12 Deadlifts (95/65)

9 Hang Power Snatch (95/65)

Post Workout Mobility

Couch Stretch

Posterior Chain Mob

Summit Accessory

Metcon (5 Rounds for reps)

Monostructural Conditioning

Every 3:00 for 15 min (5 rounds):

21/15 Calorie Row

15/12 Calorie Bike

Max Calorie Ski Erg
Score is number of Ski Erg cals for each round

Metcon (No Measure)

Snatch Primer

Every 1:30 for 3 rounds:

2 Pausing Overhead Squats

2 Snatch Balances

2 High Hang Squat Snatches
*perform at 40% of 1RM Snatch

**perform only if you are completing the following snatch skill work

Snatch Push Press + Overhead Squat + Paused Snatch Balance (5 x various)

perform the prescribed number of behind-the-neck Push Press with a snatch grip, followed by the prescribed number of OHS, followed by the prescribed number of Paused Snatch Balances with a 3 sec. pause in the bottom
3x(2+2+1) (75%)

2x(1+2+1) (80%)

*percentages based off of 1RM Snatch

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