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

Advanced Skills Class

Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5 Minutes of Dynamic Warm-up then,

With a barbell 3 sets:

3 Deadlifts from below knee

3 Muscle Cleans

3 Front Squats

3 Power Clean

3 RDLs

10 Total Birddogs in between sets. Add weight each set.

Strength

Rack Deadlift (1RM. Rest 2:00)

Set up just below knee.
– Set so bar is just below your knees

Metcon

Simple Man (Time)

For time:

15-10-5

Power Cleans (155, 105)

Front Squat (155, 105)

L3: (135, 95)

L2: (115, 75)

L1: (95, 65)

9:00 Cap

Simple Man (Time)

For time:

15-10-5

Power Cleans (155, 105)

Front Squat (155, 105)

L3: (135, 95)

L2: (115, 75)

L1: (95, 65)

9:00 Cap

Accessory Work

Dimel Deadlift (3 x 30@30% of Rack Deadlift. Rest 30s.)

*After each set complete 20s RKC Plank

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