CrossFit Mt Juliet | Partner Strength
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Partner Strength

13 Feb Partner Strength

CrossFit Mt Juliet – CrossFit

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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

8-8-8

KB RDL

KBS

Hang High Pulls

Weightlifting

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

Metcon

2 part Partner Metcon

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

3 Min Rest (strip Barbell to wod weight)

B. METCON for TIME

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

Accessory

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

Conditioning

Metcon (3 Rounds for calories)

TABATA :20/:10 –

– 90s Transition

1. bike Cals

2. Ski Cals

3. row Cals

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