CrossFit Mt Juliet | Kiss me I’m Irish
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Kiss me I’m Irish

17 Mar Kiss me I’m Irish

CrossFit Mt Juliet – CrossFit

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Irish you luck on 7 rounds of snatches

Mobility/Warm Up

T-Spine Smash

Anterior Compartment Smash

400m

Reverse Grip PVC Pipe Pass Thrus

Burgerner Warm Up

Weightlifting

At home alternative:

EMOM 6

Min 1-3 complete 10 Wall Facing Squats

Min 4-6 complete 6 Wall Facing Overhead Squats (use broomstick or towel if possible or just raise hands OH)

Snatch Balance (5×3)

Build to a Moderately Heavy and stay there for all sets

Metcon

At home alternative:

7 rounds

7 Broomstick/Towel OHS + 7 Broomstick/Towel Sotts Press (stay in bottom of squat and press overhead)

14 Burpee Tuck Jumps

Irish Luck (Time)

7 Rounds

7 Shamrock Snatches 95/65

7 Leprechaun Box Leaps 24/20

7 Blarney Stone Burpee Pull ups

Accessory

At home alternative:

Sub Air Squat for Row

Metcon (4 Rounds for reps)

Tabata

Cal Row

Flutter Kicks

Push ups

Scissor Kicks

Post Workout Mobility

Yoga Sit

Sink Mob

At Home – Face Paced Conditioning

Metcon (AMRAP – Reps)

EMOM 9

Min 1 – :40 sec MAX jump rope or Mountain Climbers

Min 2 – 10 Backpack Front Rack Lunges (Use Dumb Bells if you have them)

Min 3 – 14 Jumping Squats w/ Backpack

-Rest 2:00 Min-

Amrap 3

MAX Burpees

**Score is Max Burpess

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