CrossFit Mt Juliet | 5/14
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5/14

14 May 5/14

CrossFit Mt Juliet – CrossFit

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Way to lock out, jerk.

Warm Up/Mobility

Amrap 5

10 Alt Samson Lunges

10 Curtsey Squats

5 Inch Worms

10 Up Downs

Extended Warm-up

Empty Barbell

5-7 Deadlifts

5-7 Hang Muscle Cleans

5-7 Hang Cleans

5-7 Shoulder to Overhead

Metcon (Weight)

Teams of 2

3-3-3

Clean n Jerk

*P1 completes 3 Clean & Jerk then P2 Completes 3 Clean & Jerk for Set 1, then build and complete sets 2 & 3.

Metcon (Time)

Teams of 2…

For Time

120 WallBalls

60 Clean & Jerk (135/95)

120 WallBalls

40 Clean & Jerk

*P1 works while P2 rests. Complete in order. Split reps any way.

Optional Finisher

Dottir Core Challenge wk1 s2

Accumulate

2 min L-Sit hold (scale to tuck hold)

40 windshield wipers (back on floor)

2 min Superman hold

40 Russian Twists (pick weight)

Break up however you like.

For example: 4 rounds 30 sec L-sit hold, 10 wipers, 30 sec superman hold, 10 Russian twists

Post Workout Mobility

Oly Wall Squat ER

Yoga Sit

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