CrossFit Mt Juliet | 3/23/18
16017
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3/23/18

23 Mar 3/23/18

CrossFit Mt Juliet – CrossFit

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Warm Up/Mobility

Super Front Rack

Adductor Smash

400m Row/Ski/Jog

9 empty bar thrusters

9 ring rows

6 thrusters

6 pull ups

3 thrusters

3 chest to bar

CrossFit Games Open 18.5 (Ages 16-54) 11.6 and 12.5 (AMRAP – Reps)

Complete AMRAP in 7 minutes of:

3 Thrusters, 100#/ 65#

3 Chest-To-Bar Pull-ups

6 Thrusters, 100#/ 65#

6 Chest-To-Bar Pull-ups

9 Thrusters, 100#/ 65#

9 Chest-To-Bar Pull-ups

12 Thrusters, 100#/ 65#

12 Chest-To-Bar Pull-ups

15 Thrusters, 100#/ 65#

15 Chest-To-Bar Pull-ups

18 Thrusters, 100#/ 65#

18 Chest-To-Bar Pull-ups

21 Thrusters, 100#/ 65#

21 Chest-To-Bar Pull-ups

This is a timed workout. If you complete the round of 18,

go on to 21. If you complete 21, go on to 24, etc.

Crossfit Games Open 18.5 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many reps as possible in 7 minutes of:

3 thrusters 65/45 lb

3 jumping chin-over-bar pull-ups

6 thrusters 65/45 lb

6 jumping chin-over-bar pull-ups

9 thrusters 65/45 lb

9 jumping chin-over-bar pull-ups

12 thrusters 65/45 lb

12 jumping chin-over-bar pull-ups

15 thrusters 65/45 lb

15 jumping chin-over-bar pull-ups

18 thrusters 65/45 lb

18 jumping chin-over-bar pull-ups

This is a timed workout. If you complete the round of 18,

go on to 21. If you complete 21, go on to 24, etc.

Post Workout Mobility

Couch Stretch

Banded OH Distraction (I said good day)

Summit Accessory

Warm-up (No Measure)

20-30 min Mobility of choice

Metcon (No Measure)

Breathing Work

EMOM 10:

4 Thrusters (75/55)

4 Chest-to-Bar Pull-ups/Ring Rows

Metcon (No Measure)

Functional Bodybuilding

3 rounds, not for time:

10/side Bottoms-up KB Press

8 KB Jefferson Curl

Warm-up (No Measure)

20-30 min Mobility of choice

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