CrossFit Mt Juliet | Partner Strength
post-template-default,single,single-post,postid-16484,single-format-standard,ajax_fade,page_not_loaded,,qode-theme-ver-9.1.3,wpb-js-composer js-comp-ver-,vc_responsive

Partner Strength

13 Feb Partner Strength

CrossFit Mt Juliet – CrossFit

View Public Whiteboard

When the row looks rough ahead, and you’re miles and miles from your nice warm bed. You just remember what your old pal said. Boy, you’ve got a friend in me

Mobility/Warm Up

Hamstring Ball Smash

Low Back Smash

10 Banded

Good Mornings

High Pulls

Pull Aparts




Hang High Pulls


Tempo Deadlift (3various x 5(30×1))

perform a traditional Deadlift from the floor with the prescribed tempo
5@ 45-50%

5@ 50-55%

5@ 55-60%

Record last set


2 part Partner Metcon

A: Build heavy 3 x 3 each athlete 8min to reach

3 Min Rest (strip Barbell to wod weight)


Metcon (Weight)

Teams of 2

8 Minutes to find

3-3-3 heavy thruster

– each athlete performs 3×3

*add weight

-if time runs out and last attempt isn’t completed(3 total) you can not add to weight total
*score is total weight for both athletes

a1= 95+105+115 = 285

a2 = 105+115+125= 345

Total 630

Metcon (Time)

Teams of 2

800 M Row *split m evenly

60 Thrusters 75/55

40 Sumo deadlift Hi Pulls 75/55

30 Thrusters

20 Sumo Hi Pull

800 M Row *Split m evenly


Metcon (No Measure)

4 Rounds

12 Banded Glute Bridges

12/12 Banded Clam Shells

25″ Prison Walking Lunges*
*Prison Walking Lunge = Hands behind head, chest up

Post Workout Mobility

Seal Stretch

Classic Spinal Twist


Metcon (3 Rounds for calories)

TABATA :20/:10 –

– 90s Transition

1. bike Cals

2. Ski Cals

3. row Cals

No Comments

Sorry, the comment form is closed at this time.