9/23
CrossFit Mt. Juliet Sand Volleyball Extravaganza! Sign Up!
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Warm-up
Warm-up
5 Reps in each
Down and up – "SPEED THROUGH THE MIDDLE"
Elbows high and outside – "BAR CLOSE"
Muscle snatch – "STRONG TURNOVER"
Snatch land – "FOOT WORK" 2", 4"
Down and up – "SPEED THROUGH THE MIDDLE"
Elbows high and outside – "BAR CLOSE"
Muscle snatch – "STRONG TURNOVER"
Snatch land – "FOOT WORK" 2", 4"
Clean Prep:
Down and Up – SPEED THROUGH THE MIDDLE
Tall Hang Muscle Clean
Hang Power Clean
Strength
EMOM 5; Rest 1:30 load wt EMOM 5 Pwr Clean + Jerk Emom
Power Snatch (5×1 @ 75%)
Power Clean + Jerk (5×1 @ 75% EMOM)
Power Clean + Jerk
Pre-MetCon Warm-up
Warm-up
Amrap 8
250m Row
250m Ski
10 Hanging Scap Retractions, 6 Kip to Swing, 2 Knee to chest
10 Russian Kettlebell Swings (moderate)
5 Inchworms, 5 Half Bottom Burpees
5 Spiderman lunge stretch (each side)
250m Row
250m Ski
10 Hanging Scap Retractions, 6 Kip to Swing, 2 Knee to chest
10 Russian Kettlebell Swings (moderate)
5 Inchworms, 5 Half Bottom Burpees
5 Spiderman lunge stretch (each side)
1 Set (at workout pace):
3 Toes to bar
3 Hang Power Cleans (at workout weight)
3 Burpee Over Bar
Metcon
Metcon (Time)
10-20-30
Toes to bar
Hang Power Cleans (135/95)
Bar Facing Burpee
Toes to bar
Hang Power Cleans (135/95)
Bar Facing Burpee
Finisher
Metcon
4 Sets
12 Box with 1 second pause at bottom
-rest 1:00 between sets-
12 Box with 1 second pause at bottom
-rest 1:00 between sets-