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Friday

Mountain Strength CrossFit – CrossFit

Mobility

Warm-up (No Measure)

EMOM 5

7 wall squats (:02 down, :02 up)

Warm-up

Warm-up (No Measure)

Squat Clean progression

1) Deadlift + Shrug

2) Muscle Clean

3) Tall Power Clean Lands

4) Squat Clean

Push Jerk progression

1) Jump & land with hands at side

2) Jump, punch, land with hands

3) Push Jerk with PVC

4) Push Jerk with PVC or BB

Prep

Warm-up (No Measure)

Spend 8-10 minutes working to Metcon weight

Metcon

CrossFit Games Open 11.3 (AMRAP – Rounds and Reps)

5-Minute AMRAP of:
Squat Clean, 165# / 110#
Jerk, 165# / 110#
L2: 115/80#

L1: 55/35#

Accessory Work

Metcon (No Measure)

3 Sets

10 Bent Over Row

10 Straight Leg Deadlift

10 Reverse Lunges

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