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Friday

Announcements

Pre/Teen CrossFit Class – For Middle School and High School Athletes. Tues/Thu 3pm Session 01 starts 7/10, Session 02 Starts 8/07 http://www.mountainstrength.com/teens

Advanced Skills Class: 1st and 3rd Fridays June through Sept.

Advanced Skills Class

Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5:00 of Dynamic Warm-up then with an empty barbell/band:

– 5 Push Press + 10 Yoga Push-ups

– 5 Hang Muscle Snatch + 25 Banded Pull-aparts

– 5 Bent-over Rows + 15 Hollow Rocks

– 5 Front Squats + 25 Banded Pull-aparts

– 5 Hang Power Snatch + 10 Yoga Push-ups

– 3 Hang Power Snatch + 25 banded pull-aparts

*This entire warm-up is coach led

Strength

Hang Power Snatch (4 x 3 @80%, every 90s.)

Metcon

Gun Show (Time)

For total time:

Row 1k

21 Bench Press (135, 75)

Rest 2:00

Row 750m

15 Bench Press (185, 95)

Rest 2:00

Row 500m

9 Bench Press (225, 115)

L3: (115, 75) (155, 85) (165, 95)

L2: (95, 65) (135, 75) (155, 85)

L1: (75, 55) (115, 65) (135, 75)

25:00 Time Cap

*Alternate Options

– Rowing = 800m run, 600m Run, 400m Run

– Bench Press: Sub Push-ups with rep scheme of 40/30-35/20-25/10

Accessory Work

KB Curl (Accumulate 75 Reps)

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Summer Youth/Teens Classes 2022

Summer Youth/Teens ClassesWe will be running a limited Summer program this year We currently have open spots for this summer session! Our Summer Session will

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