CrossFit Mt Juliet | Hump Day – Snatch Day
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Hump Day – Snatch Day

25 Mar Hump Day – Snatch Day

CrossFit Mt Juliet – CrossFit

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When you realize that Spring Break cruise was a mistake 🦠

Mobility/Warm Up

Overhead 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 Mornings

Snatch Deadlift + Snatch Pull + Snatch (5×1+2+2)

from the floor, perform the prescribed number of Snatch Deadlift up to the hip, followed by the prescribed number of Snatch Pulls (moving explosively), followed by the prescribed number of Snatch
EMOM – Build in weight ONLY if previous lift was PERFECTION


Metcon (AMRAP – Reps)

Amrap 15


Power Snatch 115/75


Score is total REPS


Metcon (No Measure)

2-3 SETS (pick DB weight)

10 DB Front Raises

10 DB Lateral Raises

20 Hollow Flutter Kicks (1 Rep = 1 Right + 1 Left)

Post Workout Mobility

Couch Stretch

Childs Pose

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