CrossFit Mt Juliet | 2020 Thursday 1/16
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2020 Thursday 1/16

16 Jan 2020 Thursday 1/16

CrossFit Mt Juliet – CrossFit

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Good news guys, after a 1 day break burpees are back!

Mobility/Warm Up

Low Back Smash

Hamstring Ball Smash

8 scorpions

25ft

Floor Scoop Good Morning

Inchworm

Zombie Walk

RDL

400m Athlete Choice

Weightlifting

Deadlift (1×1)

15-17min to find max

May not be all time RM. But will be new working weight

Metcon

Metcon (Time)

Teams of Two

50 wallballs 20/14

50 Db Alt Snatch 50/35

50 Box jump Overs

**then 3 MINUTE REST**

directly into WOD 2
Start at whatever mvmt. Divide the reps however once you start a mvmt you have to finish it.

Metcon (Time)

Teams of 2*

18-12-6-6-12-18

Burpee box jump jump overs

Hang pwr cleans 135/95

*12 min cap
*as One person works non working partner holds plank

Divide reps as needed

Post Workout Mobility

Seal Stretch

Banded Posterior Chain Mob

Accessory

Tabata (AMRAP – Reps)

Bike Cals

Push Ups

Ring Row

Burpees

Sit Ups

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