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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)

2 Sets with a barbell + band:

10 RDLs

10 X-Band Walks Each

15 Thoracic Rotations

Then,

3 Rounds of:

3 Power Snatch

3 OHS

3 Thrusters

3 Bird-dogs each side

Rest + add light weight

Strength

1: Deadlift (Touch and Go 5RM. Rest 2:00-3:00.)

Beginner: 5 x 5, adding if form permits.

2: Power Snatch + Overhead Squat (Build to Metcon Weight in 3 sets. Rest 60s.)

Metcon

3 (Time)

For time:

30 Power Snatch (115, 75)

30 Overhead Squats (115, 75)

30 Thrusters (115, 75)

L3: (95, 65)

L2: (75, 55)

L1: (65, 35)

10:00 Cap
Compare to 6/26/2017

3 (Time)

For time:

30 Power Snatch (115, 75)

30 Overhead Squats (115, 75)

30 Thrusters (115, 75)

L3: (95, 65)

L2: (75, 55)

L1: (65, 35)

10:00 Cap
Compare to 6/26/2017

Metcon (Time)

Beginner Metcon Option:

For time:

30 Deadlifts (95, 65)

30 Front Squats (95, 65)

30 Push Press (95, 65)

10:00 Cap

Accessory Work

Banded Pullthroughs (Accumulate 150-200)

RKC Plank (Accumulate 60s)

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