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Announcements

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

Advanced Skills Class

Mountain Strength CrossFit – CrossFit

Mobility

Warm-up (No Measure)

Foam Roll Adductors x 30s each

Warm-up

Warm-up (No Measure)

3 Rounds of:

5 RDLs

5 Sumo Stance RDLs

5 Front Squats

5 Front Rack Reverse Lunges each Leg

5 Goodmornings

5 Bent-over Rows

Rest 40-60s, add light weight.

Strength

3 Deadlift, 2 Power Cleans, 1 Squat Cleans (1 rep max)

*All done without removing hands from the bar

*Build to a max over the course of 6-8 sets. Rest 2:00 between sets.

– Beginner: Practice with a light load or empty barbell. In between sets perform 8 challenging Goblet Box Squats.

Metcon

Adrenaline (AMRAP – Reps)

AMRAP 8 of ascending reps:

2 Burpee Box Jumps (24, 20)

2 Squat Cleans (135, 95)

4 Burpee Box Jumps

4 Squat Cleans

6 Burpee Box Jumps

6 Squat Cleans

And so on adding 2 reps each round. Score = total reps completed

L3: (115, 75)

L2: (20, 15) (95, 65)

L1: (Burpees) (75, 55)

Beginner: Sub Russian KBS for Squat Cleans
Compare to 4/2/2018

Accessory Work

Sled Pull Power Walk (400m with a light weighted vest.)

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