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

04 Apr 4/4/18

CrossFit Mt Juliet – CrossFit

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When your 17.4 HSPU line is the conduit. #repslikeRiddle

Warm Up/Mobility

Psoas Smash and Floss

Anterior Compartment Smash (snow angel)

2 rounds:

5 strict Toes-to-bar/Straight Leg Raise

25 ft. High Knee Pull

25 ft. Lunge with Twist

8 Shoulder Taps

Gymnastics

L-Sit (1 x max time)

enter score as total number of seconds completed unbroken

Hollow Body Hold (1 x max time)

A hollow body hold performed on the floor
enter score as total number of seconds completed unbroken

Metcon

Nate (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here

Post Workout Mobility

Banded Lateral Opener

Sink Mob

Summit Accessory

3-position Clean (5 x 1)

1 Hang Clean + 1 Below-the-knee Hang Clean + 1 Squat Clean
*start at 55-60% of 1RM Clean and build over 5 sets

Behind the Neck Split Jerk + Split Jerk (5 x (2+1))

From the rack, complete the prescribed number of Split Jerks from the back rack; on the last BTN Split Jerk, return the bar the front rack position to complete the prescribed number of Split Jerks
*start at 65% of 1RM Split Jerk and build over 5 sets

Metcon (No Measure)

Press Accessory

4 Supersets:

6/side Tall-Kneeling Anti-Rotational DB Press (pick weight)

8 Bench Press (pick weight)

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