3/21/18

21 Mar 3/21/18

CrossFit Mt Juliet – CrossFit

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We’re not being tricky, it’s a birthday for this Nowicki.,We’re not being tricky, it’s a birthday for this Nowicki.

Warm Up/Mobility

Warm-up (No Measure)

Super Front Rack

Overhead Tissue Smash

25 ft of each (jog back):

Zombie Walk

Quad Stretch

Floor Scoop

Duck Walk

High Knees

Butt Kicks

*WOD demo/talk about the weather

Metcon

Metcon (Time)

5 Rounds For Time:

6 Clean and Jerk (135/95)

2 Rounds of Cindy
1 Round of Cindy is:

5 Pull Ups

10 Push Ups

15 Air Squats

Post Workout Mobility

Banded OH Distraction (I said good day)

Triple Bully

Summit Accessory

Power Snatch (7 x various)

2×3

2×2

3×1

*build to today’s moderate-heavy

Metcon (No Measure)

Monostructural Conditioning

4 rounds:

0:20 Row/Ski/Bike

0:20 rest

0:40 Row/Ski/Bike

0:40 rest

1:00 Row/Ski/Bike

2:00 rest