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Friday

Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Grab a barbell and a band and complete 3 rounds of:

8 Bent-over Rows

8 Muscle Cleans

8 Shoulder Press

8 Thrusters

8 Barbell Curls

15 Banded Pull-aparts

15 Banded Pushdowns

Strength

Push Press (5 x 3 @75-80%, every 60s.)

For Speed

Metcon

Metcon (Time)

For time:

30-20-10

DB Alternating DB Snatch (50, 35)

Wallballs (20, 14)

Then,

800m run

Then,

9-15-21

T2B

*3 Wall Climbs after each set of T2B

L2: (14, 10) (Knee Lifts) (3 Half-Wall Climbs)

L1: (Alt. DB Snatch Light) (10, 8) (Abmat Sit-ups) (20 Shoulder Taps after each set of T2B)

20:00 Cap
*For scaling today for DB Snatch athlete choice of weight if they are not using the Rx weight.

Accessory Work

1a: Seated Incline DB Curls (3 x 8-10. No rest.)

1b: Prone Cobra Raise (3 x 10-15. No rest.)

External rotation

1c: Prone Lateral Raise (3 x 10-15. Rest 60s.)

Pronated Grip

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