CrossFit Mt Juliet | 3/28/18
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3/28/18

28 Mar 3/28/18

CrossFit Mt Juliet – CrossFit

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Jesse crushing it…creepy Val poster approves

Warm Up/Mobility

Trap Scrub

Hamstring Ball Smash

400m Jog/Row/Ski

PVC Pipe Pass Thrus (5 each)

10 PVC Pipe Clean Pulls

10 PVC Pipe Split Jerks

Weightlifting

Clean and Jerk (Build to heavy single)

Metcon

Metcon (6 Rounds for reps)

12 Min Clock

1 Min Squat Cleans (135/95)

1 Min Push Jerk

2 Min Squat Cleans

2 Min Push Jerks

3 Min Squat Cleans

3 Min Push Jerks

Post Workout Mobility

Oly Wall Squat ER (push on knee/pull on instep)

Classic Triceps and Lat Stretch

Summit Accessory

Alternating KB Floor Press with Bridge (4 x 8/side (20X0))

With a kettlebell in each hand at the shoulders, perform and hold a Hip Bridge; continue to perform alternating reps of Floor Press for the prescribed reps per arm. The non-working arm should be held up with the elbow extended
the digits following the rep scheme indicate tempo, or the number of seconds that each phase of the movement should be completed within:

first (2 sec.) = eccentric (lowering)

second (0 sec.) = “bottom” position (at the chest)

third (X, explode) = concentric (press)

fourth (0 sec.) = “top” position (elbow extended)

Metcon (No Measure)

3 Supersets (no rest between movements):

8/side Seated Filly Press (21X1)

5/side Goblet Cossack Squats (21X1)

Rest 1:00

Metcon (Time)

For time:

800m Run/Row

10 KB Snatch (44/26)

10 KB Snatch (53/35)

10 KB Snatch (70/44)

400m Run/Row

10 Dual KB Hang Clean (44/26)

10 Dual KB Hang Clean (53/35)

10 Dual KB Hang Clean (70/44)

800m Run/Row

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