CrossFit Mt Juliet | 2/8/18
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2/8/18

08 Feb 2/8/18

CrossFit Mt Juliet – CrossFit


Rock out with your lock out.

Warm Up/Mobility

Warm-up (No Measure)

Bonesaw Calf Smash

T-Spine Extension Smash (Double Lax)

Rowling 3x100m (burpee penalty)

*Meet at computer to learn about incredible movement quality and learn life lessons

Workout Warm Up:

2 Rds

6 DB Push Press

6 Pistols (or alternating lunges)

10 Double Unders

Metcon

Metcon (AMRAP – Rounds)

15 Min EMOM

Min 1- 12 DB Push Press 50/35

Min 2- 14 Pistols

Min 3- 60 Double Unders

Weightlifting

Metcon (Weight)

Back Squat

8 min to build to a moderately heavy Single

Followed by:

2×2 @ 90%

2×4 @ 84%

1×10 @ 75%

Post Workout Mobility

Double Plantar Flexion

Couch Stretch

Summit Accessory

Metcon (No Measure)

Barbell Cycling

EMOM for 10 min:

6 Power Snatch (140/90)
reps should be performed as touch-and-go; scale weight and/or reps as needed

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