CrossFit Mt Juliet | 2020 2/5
16440
post-template-default,single,single-post,postid-16440,single-format-standard,ajax_fade,page_not_loaded,,qode-theme-ver-9.1.3,wpb-js-composer js-comp-ver-4.11.2.1,vc_responsive

2020 2/5

05 Feb 2020 2/5

CrossFit Mt Juliet – CrossFit

View Public Whiteboard


Squat fully clean, you’re not fully clean until you’re squat fully clean.

Mobility/Warm Up

Anterior Compartment Smash

Super Front Rack

Rowling x3 (burpee penalty)

10 Hollow Rocks

10 Scap Push Ups

10 Scap Pull Ups

10 Scorpions

Empty Bar

5 Clean Pulls

5 Squat Cleans

5 Split Jerks

Metcon

Metcon (Weight)

Every 1:15 x 6

Clean Complex

2 clean + 1 Split Jerk

build to moderate

**Weight is score**
*moderate weight; do NOT add weight if form/technique is lacking

Metcon (4 Rounds for reps)

4 stations 3 mins each

30 sec transitions b/w stations

1: Amrap 3

7 Jumping Squats

7 KB Swings 53/35

2: Amrap3*

10 Cals ERG

Max Push ups remaining time

3: Amrap 3

10 Plate Ground to OVH

10 Plate Russian Twist

4: Amrap 3

8 Handstand Push ups

12 Pistols
-Start at any station –

*erg Cals w/ max push ups score is 10+ (max pushups)

Post Workout Mobility

Super Front Rack

Pigeon Pose

No Comments

Sorry, the comment form is closed at this time.