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Monday

Mountain Strength CrossFit – CrossFit

Mobility

Warm-up (No Measure)

2 Sets of:

10 Steps Glute Activation x Right, Left, Forward, Backward

10 Glute Bridges on floor with 1 count squeeze.

Rest as needed.

Warm-up

Warm-up (No Measure)

Grab an empty BB:

3 Muscle Snatch

3 Overhead Squats

Rest 10s

3 Muscle Cleans

3 Front Squats

Rest 10s

3 Power Cleans

3 Front Squats

Rest 10s

3 Muscle Snatch

3 OHS

Strength

Overhead Squat (6 x 3 @75%, every 60s.)

– Work up to 75% or a moderate weight in 3-4 sets x 3 reps per set.

Metcon

Short + Sweet (Time)

3 RFT:

10 Power Cleans (135, 95)

20 Double KB Walking OH Lunges (53s, 35s)

L3: (115, 75) (35s, 25s)

L2: (95, 65) (Weighted walking lunges)

L1: (65, 35) (BW Lunges)

Beginner:

Clean Grip Deadlifts in place of Power Cleans (135, 95)

11:00 Cap
Compare to 11/6/2017

Accessory Work

Plank Complex (4 x 10s each. Rest 30s.)

Left side, Right side, Elbow
*Squeeze abs hard on each. Your athletes should be shaking!

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