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Monday

Announcements

Advanced Skills Class: 1st and 3rd Fridays June through Sept.

Advanced Skills Class

Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

With a PVC + Band

10 X-Band Walks Right/Left

10 Banded Goodmornings (squeeze glutes at top)

Then with PVC:

– 5 RDLs

– 5 Front Squats

– 5 Push Press

– 10 X-Band Walks Right/Left

– 10 Banded Goodmornings

– 3 Clean Pull w. PVC

– 3 Power Clean

Rest + Grab a barbell

– 3 Power Clean on Coaches Call

Rest 10s + repeat

Strength

Power Clean (1 RM. Rest 2:00)

– Take 8-10 sets and build to a new 1RM.

Metcon

Uncle Buck (Weight)

EMOM 9:

Minutes 1-3

3 Power Cleans (135, 95)

3 Front Squats (135, 95)

3 S20H (135, 95)

Minutes 3-6

3 Power Cleans (155, 105)

3 Front Squats (155, 105)

3 S20H (155, 105)

Minutes 6-9

3 Power Clean (185, 125)

3 Front Squat (185, 125)

3 S20H (185, 125)

L3: (115, 75) (135, 95) (155, 105)

L2: (95, 65) (115, 75) (135, 95)

L1: (75, 55) (95, 65) (115, 75)

*Score = weights used + how many drops you had

Metcon (AMRAP – Rounds and Reps)

Beginner Option:

EMOM 9:

6 Russian Swings (heavy)

6 Goblet Squats (same weight as KBS)

6 DB Push Press

Accessory Work

Banded Leg Curls (Accumulate 100-200 each)

RKC Plank (Accumulate 60s)

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