CrossFit Mt Juliet | Post St Patty’s WOD
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Post St Patty’s WOD

18 Mar Post St Patty’s WOD

CrossFit Mt Juliet – CrossFit

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Muscle ups, no doesn’t ring a bell…

Mobility/Warm Up

OH Rib Mob

OH Tissue Smash

200m Row/Ski

10 Banded High Pulls + 10 Lat Pull Downs

8 IYTA + 8 Shoulder Taps

6 Scap Pull Ups + 6 Scap Push Ups

4 Hindu Push Ups

2 Wall Walks

200m Row/Ski

Strength

At home alternative:

3 rounds

45 second handstand hold or backpack overhead hold (elbow fully locked up, backpack or weight over center of body)

45 second rest

45 second hollow body hold

45 second rest

Metcon (Weight)

3 Quality Sets

10-15 Push Press *

5-8 Strict Pull ups

*Pick a weight, stay there for push press

Metcon

At Home Alternative:

4 chair/bench dips

4 Pike Push Ups (or hand-release)

12 backpack sumo deadlift high pulls

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

2 Muscle-Ups

4 Handstand Push-Ups

8 Alt. DB Hang Snatch 50/35

*DB SNATCHING NATE
— Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his son Parker.

Post Workout Mobility

Sink Mob

Med Ball OH Extension

At Home – Face Paced Conditioning

Metcon (AMRAP – Rounds and Reps)

Amrap 16

20 Russian Twist w/ Backpack

30 Mountain Climbers

10 Backpack Hang Snatch

15 Situps

*Every 2:00 including the 3-2-1 go..Perform 30 Toe Touchs to Backpack (alt fast feet)

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