CrossFit Mt Juliet | DeadRinger
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DeadRinger

12 Feb DeadRinger

CrossFit Mt Juliet – CrossFit

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Sweat it and forget it!

Mobility/Warm Up

Super Front Rack

Anterior Compartment Smash

200m Athlete Choice

PVC Pipe Pass Thru x 5 each

5 Reverse Grip Pass Thru

Front Rack Stretch

10 Good Mornings

PVC Pipe Tall Jerk Practice

Weightlifting

Tall Jerk (5×3)

To get into starting position, press the barbell from the front rack to the level of the forehead and hold. Rise to tiptoes and gain balance. Finish by dropping into a Split Jerk and pressing the arms out.
Build to Moderate

Skill

10 min

Kips on rings

Ring dips

Seated Turn overs

Seated band ring pull downs

Feet on Box Ring Turn overs

Box Calves on Foam Roller turn overs….


Seated band ring pull downs

Metcon

Metcon (AMRAP – Rounds and Reps)

Amrap 12

6 Ring Muscle ups

12 Deadlifts 135/105

9 Hang Cleans 135/105

Interval Training

Metcon (No Measure)

EMOM 12

m1: 1-2 Rope Climb

m2: 35 Double Under

m3:6-10 Front Rolls
From standing position and then crouch down, place hands shoulder width apart and hands facing forward. Tuck chin to chest and place the back of head onto the floor. Then push off of the floor with legs and rotate over head onto back. Press feet onto the floor and whip arms forward to stand up.


you’re like butter; you’re on a ROLL

Accessory

Metcon (3 Rounds for reps)

Tabata :20/:10 (:30 sec rest btw mvmt)

1. Pistols

2. Scissor Kicks *

3. Burpees

*Complete 8 time on one movement then move to next mvmt
*scissor kicks lay flat on back with legs straight and heels off the ground then opening closing legs

Post Workout Mobility

Childs Pose with Tricep Stretch

Sink Mob

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