9/15
CrossFit Mt. Juliet Sand Volleyball Extravaganza! Sign Up!
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Warm-up
Warm-up
2 Sets
1:00 Row (moderate)
10 Single Arm High Pull R/L (Light-Moderate)
5-10 Power Snatch (empty bar and build in weight)
5-10 Power Clean (empty bar and build in weight)
-Then-
Warm Up to all Snatch and Clean weights.
1:00 Row (moderate)
10 Single Arm High Pull R/L (Light-Moderate)
5-10 Power Snatch (empty bar and build in weight)
5-10 Power Clean (empty bar and build in weight)
-Then-
Warm Up to all Snatch and Clean weights.
1 set (at workout pace)
Partner workout
5/4 Cal Row
1 Power Cleans (at first workout weight each)
1 Power Snatches (at first workout weight each)
1 Clean (at second workout weight each)
1 Snatch (at second workout weight each
Partner Workout
Metcon (Time)
40/32 Calorie Row (split equally)
40 Power Cleans (155/105)
40/32 Calorie Row (split equally)
40 Power Snatches (115/85)
40/32 Calorie Row (split equally)
20 Cleans (185/125)
40/32 Calorie Row (split equally)
20 Snatches (115/105)
40/32 Calorie Row (split equally)
40 Power Cleans (155/105)
40/32 Calorie Row (split equally)
40 Power Snatches (115/85)
40/32 Calorie Row (split equally)
20 Cleans (185/125)
40/32 Calorie Row (split equally)
20 Snatches (115/105)
40/32 Calorie Row (split equally)
Gymnastics
Metcon (Time)
40% of your 2 minute max Handstand Hold
right into 20 Hollow Plank Plate Pops
— rest 2 minutes —
right into 20 Hollow Plank Plate Pops
— rest 2 minutes —
30% of your 2 minute max Handstand Hold
right into 25 Hollow Plank Plate Pops
— rest 2 minutes —
20% of your 2 minute max Handstand Hold
right into 30 Hollow Plank Plate Pops
Finisher
Metcon (Checkmark)
-4 Rounds
10 Diamond Pushups
10 Chin ups
15 Double DB Skull Crushers
15 Seated Alternating DB Hammer Curl
15 GHD to Parallel w/plate
5 Strict Toes to Bar
10-15 Toes to bar
10 KB side Bends (each side)
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)
10 Diamond Pushups
10 Chin ups
15 Double DB Skull Crushers
15 Seated Alternating DB Hammer Curl
15 GHD to Parallel w/plate
5 Strict Toes to Bar
10-15 Toes to bar
10 KB side Bends (each side)
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)
-Rest 2 min b/t round-