CrossFit Mt Juliet | Blog
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13 Dec 12/13/2019

CrossFit Mt Juliet - CrossFitView Public WhiteboardWhen Friday the 13th meets the Upside DownWarm Up/MobilityOH Rib Mob Quad Smash 400 Jog 10 PVC Pipe Pass Thru's OHS Snatch Balance Sotts PressWeightliftingSnatch (Build to a heavy 2 rep squat snatch)MetconCousin Mindy (AMRAP - Rounds and Reps)20 Min AMRAP 5 Chest to Bar 10 HSPU 16 Alt...

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12 Dec 12/12/2019

CrossFit Mt Juliet - CrossFitView Public WhiteboardResting row face Warm-upAnterior Compartment Smash T- Spine Smash 10 Burpees 25ft Floor Scoops Quad Stretch Inchworms Arm Swing Hug Lunge Over Fence Under Fence (r) Over Fence Under Fence (l) 10 BurpeesMetconMetcon (Time)Teams of 2 4 rounds 500m Row 20 Synchro Ground to OH (75/55) 500m Row 20 Synchro Plated Sit Ups (15lbs)WeightliftingBench...

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11 Dec 12/11/2019

CrossFit Mt Juliet - CrossFitView Public WhiteboardMissing shin hair, don’t care 💁‍♀️Warm Up/MobilityLow Back Smash T-Spine Smash 10 Banded Good Mornings 10 Banded High Pulls 10 Banded Pull Aparts 2 rds 10 KB RDL 5/side KB Bent Row 10 Goblet Squats 400m RowWeightliftingBent Over Row (6 X 5)Perform 5 reps every 90 seconds for...

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10 Dec 12/10/2019

CrossFit Mt Juliet - CrossFitView Public WhiteboardLasko’s to rings!Warm Up/MobilityAnterior Compartment Smash Banded Heel Cord 200m Ski 8 Burpees 8 Hindu Push Ups 200m Row 10 Hollow/Arch Swings Rings 10 Arm Swing Hug Lunges EMOM 6 Even: 20 Singles + 6 Ring Rows Odd: 20 Singles + 6 Box DipsMetconMetcon (AMRAP - Rounds and Reps)5...

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09 Dec 12/09/2019

CrossFit Mt Juliet - CrossFitView Public WhiteboardWarm Up/MobilityAdductor Smash Quad Smash 400m Athlete Choice 10 PVC Pipe Floor Scoop Good Mornings Pass Thrus Thrusters Floor Scoop Good Mornings 400m Athlete ChoiceWeightliftingBack SquatEMOM 12 Alternate between Front and Back Squats Use 60-65% of Back Squat Max Front Squat x 3 Back Squat x 6MetconMetcon (Time)5 rounds 15 Wall Balls...

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06 Dec 12/06/2019

CrossFit Mt Juliet - CrossFitView Public WhiteboardOn Friday's we take flightWarm Up/MobilityBanded Heel Cord Anterior Compartment Smash Wrist Stretch Wrist Circles (big, little, forward, back) Ankle CIrcles (same) 30 Butt Kickers 10 Scap Push Up & Pull Up 30 Butt Kickers 5 Hindu Pushups 10 Hollow/Arch Swings 30 Butt Kickers 10 Lat Pulldowns 10 Banded Tricep ExtensionMetconMetcon...

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