CrossFit Mt Juliet | 3/9/18
15977
post-template-default,single,single-post,postid-15977,single-format-standard,ajax_fade,page_not_loaded,,qode-theme-ver-9.1.3,wpb-js-composer js-comp-ver-4.11.2.1,vc_responsive

3/9/18

10 Mar 3/9/18

CrossFit Mt Juliet – CrossFit

View Public Whiteboard


Warm Up/Mobility

Anterior Compartment Smash (snow angel)

Banded Heel Cord (oompah loompah)

20 DU/Singles

10 Banded OHS

20 DU/Singles

10 Hollow/Arch Swings

20 DU/Singles

10 DB Snatches

20 DU/Singles

10 Lat Pull Downs

Standards Review

Crossfit Games Open 18.3 (Ages 16-54) (Time)

2 rounds for time of:

100 double-unders

20 overhead squats 115/80 lb

100 double-unders

12 ring muscle-ups

100 double-unders

20 dumbbell snatches 50/35 lb

100 double-unders

12 bar muscle-ups

Time cap: 14 minutes

Crossfit Games Open 18.3 Scaled (Ages 16-54) (Time)

2 rounds for time of:

100 single-unders

20 overhead squats 45/35 lb

100 single-unders

12 chin-over-bar pull-ups

100 single-unders

20 dumbbell snatches 35/20 lb

100 single-unders

12 chin-over-bar pull-ups

Time cap: 14 minutes

Post Workout Mobility

Double Plantar Flexion

Banded Lateral Opener

Summit Accessory

Warm-up (No Measure)

20-30 min Mobility of choice

Metcon (No Measure)

Breathing Work/Timing

Perform each movement for time, with 1:00-2:00 rest between:

100 Double-unders/Single-unders

10 Overhead Squat (115/80/45/35)

6 Ring Muscle-up/Pull-ups

10 DB Snatch (50/35/20)

6 Bar Muscle-up/Pull-ups

Warm-up (No Measure)

Functional Bodybuilding

3 sets:

8/side DB Suitcase Step-up

8/side 3-point DB Row

8/side Half-kneeling Single-arm Bottoms-up KB Press

Warm-up (No Measure)

20-30 min Mobility of choice

No Comments

Post A Comment