CrossFit Mt Juliet | admin
1
archive,author,author-admin,author-1,ajax_fade,page_not_loaded,,qode-theme-ver-9.1.3,wpb-js-composer js-comp-ver-4.11.2.1,vc_responsive

Author: admin

17 Jan 2020 Friyay 1/17

CrossFit Mt Juliet - CrossFitView Public WhiteboardFierce Fran Face Friday!Warm Up/MobilityShoulder Rotator Smash and Floss Super Front Rack 200m Row or Ski 10 Shoulder Taps 8 Pike Push Ups 6 Hindu Push Ups 4 Inverted Burpees 200m Row or SkiWeightliftingShoulder Press (1x1)Movement PracticeMetcon (Weight)every 90 sec 3x 4 Thrusters * 5 hollow/arch swings ...

Read More

16 Jan 2020 Thursday 1/16

CrossFit Mt Juliet - CrossFitView Public WhiteboardGood news guys, after a 1 day break burpees are back!Mobility/Warm UpLow Back Smash Hamstring Ball Smash 8 scorpions 25ft Floor Scoop Good Morning Inchworm Zombie Walk RDL 400m Athlete ChoiceWeightliftingDeadlift (1x1)15-17min to find max May not be all time RM. But will be new working weightMetconMetcon (Time)Teams...

Read More

15 Jan Wednesday 2020 1/15

CrossFit Mt Juliet - CrossFitView Public WhiteboardHappy Hump Day! We got you rope burns and oddly places bruises.Warm-upT-spine smash OH Rib Mob 10 push ups 5 light DB Bear Complex 10 push upsWeightliftingPush Jerk (8-6-4-2-4-6-8)The last half of 4,6,8 heavier than first half Score is weight of the last setsPush...

Read More

14 Jan 2020 Tuesday 1/14

CrossFit Mt Juliet - CrossFitView Public WhiteboardThe (kettle)Belle of the BallWarm Up/MobilityT-Spine OH Extension Anterior Compartment Smash 10 each Banded Pass Thrus High Pulls Pull Aparts Lat Pulldowns EMOM every 90 seconds for 4 rounds 10 Hollow/Arch Swings + 3 Hindu Push Ups + 3 Power Snatches (building in weight)MetconMetcon (AMRAP - Rounds...

Read More

13 Jan 2020 Monday 1/13

CrossFit Mt Juliet - CrossFitView Public WhiteboardBurpees and Devil's Press! Happy Monday!Warm Up/MobilityQuad Smash (roller or barbell) Anterior Compartment Smash Sally! (squats + push ups)WeightliftingBack Squat (1x1)Back Squat (3 x Max Set @75% of 1 rep Max)Interval TrainingMetcon (3 Rounds for reps)5 minute EMOMs x 3 1:00 Rest...

Read More

10 Jan 1/10/20

CrossFit Mt Juliet - CrossFitView Public WhiteboardPressing into the weekendWarm Up/MobilityBanded heel Overhead tissue smash 1 min max singles 25’ inch worms 25’ Spider-Man’s 25’ bear crawlsWeightliftingShoulder Press (4x5 Tempo 3/2/1/1)hold 2 front rack , 1 sec push up, 1 sec hold top, 3 sec descentMetconMetcon (6 Rounds for...

Read More

08 Jan 1/8/2020

CrossFit Mt Juliet - CrossFitView Public WhiteboardSki Mt Juliet!WeightliftingWarm Up/MobilityPsoas smash Side hip smash Wrist Stretch 10 star jumps 10 Cossack squats 25 ‘ pwr skips 25’ quad stretchTempo Front Squat (4x5 (32x1))from the rack, perform the prescribed number of Tempo Front Squat at the prescribed tempo (down, bottom, stand, top)3sec...

Read More

07 Jan 1/7/2020

CrossFit Mt Juliet - CrossFitView Public WhiteboardThe worlds most photogenic deadlifterWarm Up/MobilityLower back smash Hamstring glute flossWarm Up/Mobility3 rounds 5 Kb RDL 5 Kb strict press per arm 5 goblet squatsWeightliftingTempo Deadlift (3-3-3 (30x1))perform a traditional Deadlift from the floor with the prescribed tempoX =explode Deadlift up(x) hold 1 sec,...

Read More

06 Jan 1/6/2020

CrossFit Mt Juliet - CrossFitView Public WhiteboardIt's Monday, come out swingingMobility/Warm UpBarbell Quad roll out Lower back smashWarm-up (No Measure)10 Kb R then L bent row Kb goblet squats Kb Cossack squats Empty Barbell Kang squats Cossack squatsWeightliftingMetcon (Weight)Back squatRep scheme 8-6-4-4 Add weight each set Rest 90 secs each setMetconMetcon (Time)3 ROUNDS FOR TIME 21...

Read More