CrossFit Mt Juliet | DT Thursday
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DT Thursday

27 Feb DT Thursday

CrossFit Mt Juliet – CrossFit

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Collar bone bruises are so in for Spring

Mobility/Warm Up

OH Tissue Smash

Low Back Smash

Wrist Stretches

3 rds

7 KB DL

7 KB Hang High Pull

7 KBS

Empty Bar

3 rds

2 Strict Press + 2 Push Press + 2 Push Jerk + 2 Split Jerk

Weightlifting

Dip+Push Jerk+Dip+Split Jerk (5×1[1+1+1+1])

Barbell placement on shoulders, Dip, then Dip Drive Push Jerk, Dip, then Dip Drive Spit Jerk
Skill – work for optimal technique

Barbell placement on shoulders, counter balance wt of barbell by maintaining upright torso. DIP and DRIVE

DIP: Straight, Smooth, Short

DRIVE: Up, Through, Under

Metcon

Metcon (Time)

Partner DT

10 Rounds – 5/Athlete

12 Deadlifts 155/105

9 Hang Pwr Clean 155/105

6 Push Jerks 155/105

*A1 does 1 rnd DT

A2 10 Situps

(12 Min Cap)

Monostructural

Metcon (Time)

5 Rounds

10 Cal Row

10 Plank to pike up on rower

*15 Min Cap

Post Workout Mobility

Seal Stretch

Triceps and Lat Stretch

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