CrossFit Mt Juliet | Blog
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17 Jan 1/17/18

CrossFit Mt Juliet - CrossFitThrusters on hump day, how appropriate Warm Up/MobilityOverhead Tissue Smash (ice cream cone) Banded Heel Cord (oompah, loompah) 10 Hollow/Arch Swings 10 Lat Pull Downs 10 Jumping Squats 2 rounds 3 Hollow Hop-Ins 6 Empty Bar Thrusters 30 Doubles or SinglesMetconMetcon (AMRAP - Rounds and Reps)10 Min AMRAP: 3...

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16 Jan 1/16/18

CrossFit Mt Juliet - CrossFitDixie is a power clean dream at only 17!Warm Up/MobilityOH Rib Mob (hitchhiker) Adductor Smash 2 rounds 15 Reverse Snow Angels 10 Air Squats PVC Pipe 3 Position Snatch DrillsWeightlifting3 Position Snatch (4 x 1 (75%))High Hang Squat Snatch Hang Squat Snatch Squat SnatchMetconMetcon Warm Up 8-6-4 Empty Bar Hang...

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15 Jan 1/15/18

CrossFit Mt Juliet - CrossFitWarm-upWarm-up (No Measure)Hamstring Ball Smash Glute Smash 25 ft of: Walking Single Leg RDL Spiderman Duck Walk Zombie Walk Warm Up Deadlift/Set Up 2 Rds 5 Wall Balls 5 Burpee Box Jump Overs 5 DeadliftsMetconMetcon (Time)60 Cal Row 50 Wall Balls (20/14#) 40 Burpee Box Jump Overs (24/20") 30 Deadlifts (225/155#)20 Min Time CapGymnasticsMetcon (AMRAP...

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13 Jan 1/13/18

CrossFit Mt Juliet - CrossFitInstructionOpen Gym: complete any remaining accessory work from the past weekSummit AccessoryHang Snatch (1 x 1)*take 10 min to find today's heavy singleHang Clean & Jerk (1 x 1)A single Hang Clean (any position) followed by a Jerk (any variety)*immediately...

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11 Jan 1/11/18

CrossFit Mt Juliet - CrossFitMatt is all jacked up on Mountain Dew, he can't even grip the rower handle evenly. Warm-upQuad Smash Trap Scrub Sally SquatsMetconMetcon (6 Rounds for time)Barbell Cycling: Power Snatch 6 sets, each for time: 8 Power Snatch (Rx: 95/55 Scaled:75/35) Rest 1:30*sets 1, 3, 5 must...

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10 Jan 1/10/18

CrossFit Mt Juliet - CrossFitBy Zeus it's Olympic lift day. Squats for everyone.Warm-upLow Back Smash Side Hip Smash 500m Row/1 mile Bike/500m Ski 15 Knee Raises 10 Empty Bar Squat Cleans 15 Knee Raises 10 Empty Bar Squat CleansMetconMetcon (Time)For Time: 15 Toes to Bar 10 Squat Cleans 135/95 15 Toes to Bar 10 Squat...

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