CrossFit Mt Juliet | 3/5/18
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3/5/18

05 Mar 3/5/18

CrossFit Mt Juliet – CrossFit

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Monday face. Submit your 18.2 scores before 7pm!

Warm Up/Mobility

Warm-up (No Measure)

Adductor Smash

Shoulder Rotator Smash and Floss

400m Run/Row

20 Air Squats

10 Burpee Broad Jumps

10 IYW

3 Wall Walks

*Demo/workout discussion

Workout Warm Up:

3 Rounds

10 DU/SU

5 KBS

5 KB OH lunge

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

40 Double Unders

20 KBS (53/35)

10 KB OH Lunge (53/35)

Metcon (AMRAP – Reps)

3 Min Max Strict Pull Ups

Post Workout Mobility

Banded OH Distraction

Couch Stretch

Summit Accessory

3-position Squat Clean & Jerk (5 x 1)

Perform a Hang Squat Clean, followed by a Hang Squat Clean Below the Knee, followed by a full Squat Clean, then complete the prescribed number of Split Jerks
Every 1:30 for 5 Sets:

1 Set (60%)

1 Set (65%)

3 Sets (70%)

Metcon (No Measure)

Gymnastics Volume

3 Sets of 3 Pause Overhead Squats (75%)

Immediately after each set, 30% max Ring Muscle-ups/C2B Pull-up

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