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27 Mar Flash Dance Friday

CrossFit Mt Juliet - CrossFitView Public WhiteboardPaige working, Lucas resting at least some things never changeMobility/Warm UpHamstring Ball Smash OH Tissue Smash 20 Mountain Climbers 10 Single Leg RDL 10 Floor Scoops 10 Zombie Walks 10 Good Mornings 10 Arm Swing Hug Lunge 20 Jumping JacksWeightliftingSumo Deadlift (10-8-6-4)MetconMetcon (AMRAP - Rounds and Reps)AMRAP...

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26 Mar Will you be my partner?

CrossFit Mt Juliet - CrossFitView Public WhiteboardBlurrier than my concept of days of the week during quarantine Mobility/Warm UpMetconMetcon (Time)For Time 75 Cal Row 75Pull-Ups 40 Front Squat (165/115) 50Pull-Ups 50 Cal Row 30 Front Squat *P1 works while P2 rests. Workout must be completed in order. Split reps any way. Front...

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25 Mar Hump Day – Snatch Day

CrossFit Mt Juliet - CrossFitView Public WhiteboardWhen you realize that Spring Break cruise was a mistake 🦠Mobility/Warm UpOverhead Rib Mob Low Back Smash 10 of each Zombie Walk Quad Stretch Single Leg RDL Cossack Squat Alt Lunge Floor Scoops PVC Pipe Pass Thrus PVC Good MorningsSnatch Deadlift + Snatch Pull + Snatch (5x1+2+2)from the floor,...

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24 Mar Tantalizing Tuesday

CrossFit Mt Juliet - CrossFitView Public WhiteboardDon’t get lazy KZ, touch the tops of those toes Mobility/Warm UpTrap Scrub Anterior Compartment Smash 30 seconds Butt Kickers 10 Pike or Wall Shoulder Taps 10 Scap Push Ups 10 Cat/Cow 10 Scorpions 10 Arm Circles (each big, little, forward, back) 30 seconds High KneesWeightliftingHang Power...

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23 Mar Monday Madness

CrossFit Mt Juliet - CrossFitView Public WhiteboardFacing down another MondayMobility/Warm UpSuper Front Rack Bring Sally Up (2/3 squat, 1/3 push up)WeightliftingFront Squat (5x3)All 5 sets complete at 85-90%MetconMetcon (Time)FOR TIME 25-20-15 Pull-ups 15-20-25 Front Squat 135/95 10-10-10 BurpeesAccessoryMetcon (No Measure)2-3 SETS :45 MAX Bicep Curls :30 Rest :45 MAX Superman Swimmers :30 Rest (No Measure)...

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20 Mar Free fallin Friday

CrossFit Mt Juliet - CrossFitView Public WhiteboardMama says Devil Presses are the DevilMobility/Warm UpOH Rib Mob T-Spine Smash 2 rds 12 Alt Db Snatch 8 double DB Front Squat 6 DB Devil Press 4 DB Strict Press PVC Pipe Snatch Warm upWeightliftingAt home: Squat Therapy Start with Bring Sally Up (Flower by Moby) 10...

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19 Mar Thirsty Thursdays

CrossFit Mt Juliet - CrossFitView Public WhiteboardWhen you can't goes to bar, do toes to barMobility/Warm UpHamstring Ball Smash Low Back Smash 8 Scorpions 25ft Floor Scoops Zombie Walks Spiderman w/ Twist Single Leg RDL Burpee Broad Jump Inchworm 8 Cossack Squats per sideWeightliftingAt Home Alternative Tempo Single Leg RDL (weighted of unweighted) 8 sets of 4...

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17 Mar Kiss me I’m Irish

CrossFit Mt Juliet - CrossFitView Public WhiteboardIrish you luck on 7 rounds of snatchesMobility/Warm UpT-Spine Smash Anterior Compartment Smash 400m Reverse Grip PVC Pipe Pass Thrus Burgerner Warm UpWeightliftingAt home alternative: EMOM 6 Min 1-3 complete 10 Wall Facing Squats Min 4-6 complete 6 Wall Facing Overhead Squats (use broomstick or towel...

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16 Mar March Mondays

CrossFit Mt Juliet - CrossFitView Public WhiteboardWho says you can't workout in a European cut?Mobility/Warm UpSuper Front Rack Hamstring Ball Smash 15 no push up Burpees 12 Double DB Deadlift 9 DB Front Squat 6 DB Push PressWeightliftingFront Squat (3x5)1x5 @ 60% 1x5 @ 70% 1x5 @ 80%MetconMetcon (AMRAP - Rounds and...

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