9/19
CrossFit Mt. Juliet Sand Volleyball Extravaganza! Sign Up!
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Warm-up
Warm-up
3 Sets:
5 Lateral Box Step Ups (each side)
5 Russian baby makers
5 Tempo "Perfect" Empty Barbell Back Squat (3:1:2:1)
3 Overhead Squats (normal tempo)
5 Lateral Box Step Ups (each side)
5 Russian baby makers
5 Tempo "Perfect" Empty Barbell Back Squat (3:1:2:1)
3 Overhead Squats (normal tempo)
Strength
Back Squat (5×3 @83% )
Every 2:00
Pre-MetCon Warm-up
Warm-up
2 Sets
1:00 Row (moderate)
5-10 power snatches (empty bar)
-Then-
Warm Up to Power Snatch weight.
1:00 Row (moderate)
5-10 power snatches (empty bar)
-Then-
Warm Up to Power Snatch weight.
1 set (at workout pace):
Row 100m
2 Power Snatches (at workout weight)
Metcon
13:00 Time Cap
Metcon (Time)
Row 250m
25 Power Snatches (75/55)
Row 250m
25 Power Snatches (75/55)
Row 250m
25 Power Snatches (75/55)
Row 250m
25 Power Snatches (75/55)
Row 250m
25 Power Snatches (75/55)
Row 250m
25 Power Snatches (75/55)
Row 250m
Finisher
Metcon (Time)
For Time:
100 Ab Mat Sit Ups
100 Ab Mat Sit Ups
Accessory
Metcon (Weight)
3 Sets:
Select a weight that allows you to complete each set unbroken.
15 Heel Elevated Dumbbell Goblet Squats
10 Single Dumbbell Curtsy Lunges (Dumbbell in goblet position) – total reps
5 – 1 and 1/4 Dumbbell Goblet Squats
-rest 60 seconds-
Select a weight that allows you to complete each set unbroken.
15 Heel Elevated Dumbbell Goblet Squats
10 Single Dumbbell Curtsy Lunges (Dumbbell in goblet position) – total reps
5 – 1 and 1/4 Dumbbell Goblet Squats
-rest 60 seconds-