CrossFit Mt Juliet | 4/2/18
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4/2/18

02 Apr 4/2/18

CrossFit Mt Juliet – CrossFit

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Warm Up/Mobility

Warm-up (No Measure)

Overhead Tissue Smash

Overhead Rib Mobilization

400m run/row

10 x IYW

10 Push Ups

2 Wall Walks

10 Banded Pass Through

Weightlifting

Shoulder Press (1 x 1)

8 min to build to today’s heavy single

Push Press (1 x 1)

8 min to build to today’s heavy single

Metcon

Metcon (Time)

For Time:

15 Clean and Jerk (135/95)

100 Double Unders

15 Clean and Jerk (135/95)

100 Double Unders

15 Clean and Jerk (135/95)
15 Min Cap

Post Workout Mobility

Warm-up (No Measure)

Banded Overhead Distraction

Triple Bully

Summit Accessory

Metcon (Time)

Gymnastics Volume

5 Rounds:

6 Strict Deficit HSPU/Strict HSPU/HSPU

3 Strict MU/Kipping MU/C2B
if you feel proficient in these movements or their scales, make this for time; if not, scale the movements and number of rounds to focus on movement quality

Deficit Deadlift (5 x 3)

use a 2″ deficit (the height of a 45# plate) and 100% of your current 1RM Clean

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