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Monday

Mountain Strength CrossFit – CrossFit

Mobility

Warm-up (No Measure)

Glute Activation Drills

Warm-up

Warm-up (No Measure)

Grab two light DBs and complete:

8 DB Walking Lunges

8 DB RDLs

8 DB Push Press

8 DB Power Cleans

8 DB Thrusters

Strength

Deadlift (Touch and Go. 5 x 5, up to a heavy set. Rest 2:00)

– Beginner: 5 x 5, reset on each rep to dial in form. Rest 2:00

Metcon

Freshmen (Time)

For time:

45 DB Power Cleans (50, 35)

45 DB Thrusters (50, 35)

L3: (40, 30)

L2: (30, 20)

L1: (25, 15)

7:00 Cap

*Alternative Option

45 Power Cleans (115, 75) (95, 65) (75, 55) (65, 35)

45 Thrusters (115, 75) (95, 65) (75, 55) (65, 35)

Accessory Work

1a: Frog Pump (3 x 15-20. Rest 30s.)

1b: KB Squat with Lowering (3 x 8-10. Rest 30s.)

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