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Friday

Mountain Strength CrossFit – CrossFit

Mobility

Warm-up (No Measure)

On a 5:00 Clock

5 Overhead Squat Therapy

:30 Barbell Roll – Quads

Warm-up

Warm-up (No Measure)

Alternate with a partner every :30 seconds

1) Counterbalance Squats / Deadlifts

2) Plate Hops / Muscle Clean

3) Counterbalance Squats / Hang Power Clean

4) Plate Hops / Power Clean

Prep

Warm-up (No Measure)

DB Thruster

– 5 front squats

– 5 push press

– 5 thruster

– 5 thruster with a pause at the top

Power Clean

– 3 sets of 3 reps to workout weight

– “Prove It” of 3 singles, 1 every :10

Metcon

Metcon (Time)

“Macaw”

For Time

20-16-12-8-4

DB Thruster (50/35#)

10-8-6-4-2

Power Clean (225/155#)

L2: 35/25#, 155/105#

L1: 15/10#, 75/55#

Accessory Work

Metcon (No Measure)

5×1 Clean Pull

3X10 Clean Grip Shrugs

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