CrossFit Mt Juliet | 4/9/18
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4/9/18

08 Apr 4/9/18

CrossFit Mt Juliet – CrossFit

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Never miss a Monday, especially when it includes burpees!

Warm Up/Mobility

Trap Scrub

Anterior Compartment Smash

(snow angel)

5 each banded pass thrus

10 lat pull downs

10 scap pull ups

10 push ups

Weightlifting

Tempo Push Press (5 x 5 (30X1) (65-70%))

3 sec. descent, minimal pause at the shoulder, explode up, 1 sec. pause at the top

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

25 Double Unders

5 Hang Power Cleans 155/105

10 Burpees over the Bar

Post Workout Mobility

Classic Calf Mob

Lateral Hip Opener (yoga sit)

Summit Accessory

Metcon (No Measure)

Gymnastics Volume

EMOM 10:

0:20 Double KB/DB Front Squats

0:20 Max Toes-to-Bar

0:20 Rest
*goal here is to move fast on the Front Squats; pick a weight that allows you to do so

Deficit Deadlift (5 x 2 (110% of 1RM Clean))

Banded Bear Hug March (3 x 1:00)

Set up heavy bands at the bottom of the rack and attach the dip belt chain under the bands
Bear Hug hold not necessary; rest 1:00 between sets

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