CrossFit Mt Juliet | Power Team
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Power Team

21 May Power Team

CrossFit Mt Juliet – CrossFit

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The front rack attack continues!

Warm Up/Mobility

200 M Run

Empty Barbell

5 Romanian Deadlift

5 Hang Muscle Clean

5 Hang Power Clean

10 Hollow Arch Swings

10 Leg Raises

Weightlifting

Clean Pull + Power Clean + Clean (5×1[2+1+1])

from the floor, perform the prescribed number of Clean Pull (up to and off of the hip with straight arms), followed by the prescribed number of Power Clean, followed by the prescribed number of full squat Clean
warm up to working set and stay there for all 5 sets

-moderate

Metcon

Metcon (Time)

200 M Run*

30 Hang Power Cleans (135/95)

20 Toes to Bar

200 M Run*

-Rest 1:00

200 M Run

30 Power Cleans (155/105)

20 Toes to Bar

200 M Run

-Rest 1:00

200 M Run

30 Squat Cleans (185/135)

20 Toes to Bar

200 M Run
P1 works while P2 rest. Workout mus be completed in order. Cleans and TTB cn be split b/t partners.

*200 M Run each athlete runs 100m while other partner rests

Accessory

Dottir Core Challenge w2s2

3 sets

15 side plank pulses

15 toe touches

15 leg raises

No break between movements, and minimize rest between sets

Post Workout Mobility

Childs Pose w/ triceps stretch

Spiderman stretch

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