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Friday

Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Review the TGU with no weight.

Then,

Grab a light KB and complete:

5 TGU on each side

5 Single Arm Russian Swings each

5 Single Arm KB Push press each

5 KB Front Squat on each side

5 American Swings

5 Yoga Push-ups

Strength

1a: Close Grip Bench Press (3 x 8-10. Rest 45s.)

– Add weight each set building to a moderate/heavy set of 8-10.

– This is 3 “work sets”

1b: Banded Pull Aparts (3 x 25. Rest 45s.)

Metcon

Metcon (Time)

5 Rounds, NOT FOR TIME:

2 Turkish Get-ups (1 on each side)

10 Pull-ups

20 KBS (53, 35)

Rx+:(Strict Pull-ups)

L3: (45, 30)

L2: (Band Assisted Pull-ups) (35, 25)

L1: (Reps start at 8 instead of 9) (Ring Rows) (35, 25 Russian Swings)

*Ideally your athletes will use the same weight for TGU as they use for KBS.

20:00 Cap on this Work

Accessory Work

Abs with a plate switch (4 x 20s work/20s rest.)

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