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Monday

Mountain Strength CrossFit – Competition

A. CONDITIONING

5k Run (Time)

Max Effort 5k Run
FOR TIME

5k Run

(Score is Time)

Metcon (AMRAP – Reps)

EMOM x 12 MINUTES

12 Burpees then Max TTB

(Score is Total Reps)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

MIN 1 — :50 Row (increasing pace each interval)

MIN 2 — :50 AMRAP of 3 Up-Down + 3 Plate Thrusters (:01 pause at top)

Immediately Into…

1:00 of Wrist Stretching / Forearm Opening

Strength

Front Squat (5×3)

5×3

Tempo Front Squat (3111)

*Use the same weight across to match the tempo exactly.

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

4 SETS

1:00 – Max DB Front Squat (50/35)|(35/20)

1:00 – Max DB Devil’s Press

1:00 – Max Cal Row

-Rest 1:00 b/t Sets-

(Score is Reps)

C. STRENGTH / GYMNASTICS

Clean and Jerk (1×2)

ON A 15:00 RUNNING CLOCK…

Build to a Heavy 2-Rep Squat Clean & Jerk

(Score is Load)

Split Jerk (5×3)

5×3

Split Jerk

*Take from rack. Use the same moderate or moderate-heavy load the entire time. Foucs on speed and perfect mechanics.

(Score is Load)

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