Mountain Strength CrossFit – CrossFit


Warm-up (No Measure)

5 Minutes of Dynamic Warm-up of Coaches Choice then,


“Burgener Warm-up with a PVC”

1. Down and up

2. Elbows high and outside

3. Muscle snatch

4. Snatch land

5. Snatch drop

6. Hang power snatch

Skill Work

Hang Power Snatch (Roughly 15 minutes of total skill work)

Rope Climb (Roughly 15 minutes of total skill work)


Metcon (No Measure)

5 Sets, not for time:

2/1 Rope Climbs

15 Hang Power Snatch (75, 55)

60m. Single-Arm Farmer Carry (70, 53) (30m each)

Rest 90s after each round.

Rx+:(Legless Rope Climbs) (95, 65)

L3: (65, 45) (8/6 Strict Chin-ups in place of 2 Rope Climbs)

L2: (55, 35) (8/6 Strict Chin-ups in place of 2 Rope Climbs Band Assisted)

Accessory Work

OH Banded Tricep Extension (Single arm: 3 x 25 each. Rest 30s.)


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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