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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)

5 Minutes of Dynamic Warm-up, then grab a barbell and complete:

3 Rounds of:

3 Muscle Clean

3 Front Squat

3 Power Cleans

3 Bird-dogs each side

*Add light weight after each round.

Strength

Front Squat (1RM. Rest 2:00-3:00)

– Build over the course of 8-10 sets.

– Your last 2-3 sets increase rest if needed

– Beginner: Work up to a moderate set of 5 or work technique with the Goblet Squat.

Metcon

Full Speed (Time)

For time:

21-15-9

Power Cleans (135, 95)

Bar Facing Burpees

L3: (115, 75)

L2: (95, 65)

L1: (75, 55) (Burpees)

9:00 Cap
Compare to 10/23/2017

Accessory Work

1a: Dimel Deadlift ((30% of Deadlift): 3 x 30. Rest 30s.)

1b: Hollow Rock (3 x 15-30. Rest 30s.)

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Summer Youth/Teens ClassesWe will be running a limited Summer program this year We currently have open spots for this summer session! Our Summer Session will

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