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Monday

Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

• Progression for the SDHP with PVC

• 8-15 reps at each movement rest as needed

• Sumo deadlift, sumo deadlift shrug slow, sump deadlift shrug fast, full movement, return for multiple reps (use bar)

• Feet wider than squat stance, knees in line with toes

• Heel down, lumbar arch in low back

• Shoulder slightly in front of bar. Don’t sink hips too low.

Strength

Back Squat (10×1 Work up to a heavy single.)

• This lift is from the ground, no racks

• Record heaviest weight

• 5 min to warm up to a starting weight and then run the clock for about 10 min

• Athletes should take between 5-10 singles to work up to a heavy weight. If you miss 2 in a row drop weight before trying to increase again.

• Rest at least :90s between sets.

Metcon

Metcon (Time)

For Time:

21-15-9

Sumo Deadlift High Pull

(115/75#)

Back Squat (115/75#)

Burpee Over Bar

L2: (95/65#)

L1: (75/65#)

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