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Monday

Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Light 200m Jog then,

Banded Snatch Warm-up + Thoracic Mobility

– 10 Pass Thru

– 10 Around the World

– 10 OHS

Then,

10 Cook Squats w. OH Reach

10 Thoracic Rotations each side

10 Wall Slides

Strength

Power Snatch (Touch n Go Skill Sets, 3 x 3-4, adding weight)

Metcon

Metcon (Weight)

EMOM 20:

Minute 1: 100 Meter Run

Minute 2: 6 Touch n Go Power Snatch (135, 95)

Minute 3: 30 Meter Front KB Carry (53s, 35s)

Minute 4: 10/8 Calorie Bike

Minute 5: 30 Meter Bear Crawl

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

L2: (95, 65) (35s, 25s)

L1: (12 Russian Swings 35, 25 in place of Power Snatch) (25s, 20s)

Alternative Options

– 10/8 Calorie Bike = 12/10 Calorie Row

* Score: Power Snatch Weight

Accessory Work

Banded Pull Aparts (3 x 30-50. Rest 60s.)

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