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Monday

Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5 Minutes of Dynamic Movement

A Skips

Knee Grabs

Solider Kicks

Walking Lunges with a twist

High Knees

Back Peddle

Carioca

90 Degree Hip Rotations

Etc.

Then,

2 Rounds with an empty barbell

3 Deadlifts

3 Hang Power Cleans

3 Front Squats

3 Squat Cleans

10 Bird Dogs (total)

*Add weight after each set.

Strength

3 Deadlift, 2 Power Cleans, 1 Squat Clean (Max Load)

*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.

Compare to 7/23/2018

Metcon

Southie (Time)

For time:

45 Deadlifts (155, 105)

30 Hang Power Cleans (155, 105)

15 Squat Cleans (155, 105)

L3: (135, 95)

L2: (115, 75)

L1: (95, 65)

10:00 Cap
Compare to 7/16/2018

Metcon (AMRAP – Rounds and Reps)

Beginner Option:

AMRAP 8:

8 Deadlifts (135, 95)

8 Goblet Squats (53, 35)

8 Squat Thrusts

Accessory Work

Weighted Straight Leg Sit-ups (4 x 10-15. Rest 60s.)

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