CrossFit Mt Juliet | Box cleans
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Box cleans

19 Feb Box cleans

CrossFit Mt Juliet – CrossFit

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Crossfit will make you jump, jump

Mobility/Warm Up

Super Front Rack

Banded Heel Cord

20 mountain climbers

25ft

Over/Under Fence X 2

Burpee Broad Jump

Spiderman w/ twist

Figure 4 Pull

Power Skip

10 Jumping Squats

Weightlifting

3-position Power Clean (5×1 [1,1,1])

With the barbell beginning on the floor, rise to the mid-shin and pause for 3 sec., then to the knee for 3 sec., and to the mid-thigh for 3 sec. before finishing
Every 90 sec build

Metcon

Metcon (Time)

15-12-9

Hang pwr cleans 95/65

Box jumps overs 24/20

immediately into

12-9-6

Hang pwr cleans 135/95

Box Jump 30/24

immediately into

9-6-3

Hang pwr cleans 155/115

Burpee Box Jump Overs 24/20

Post Workout Mobility

Classic Calf Stretch

OH Banded Distraction

Accessory

Metcon (No Measure)

1:00/leg Banded Hamstring Stretch

1:00/tricep stretch (step on band)

1:00 frog pose

1:00 seal pose

1:00 cat/cow

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