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Monday

Announcements

Barbell Bettys Starts April 3rd a 10:30am 8 weeks
OCR Training Starts April 3rd at 6:30pm – May 8th
Spear Throwing Clinic April 6th from 6:30pm-8pm
Spring Running Clinic April 8th 10:30am
Spring Endurance Training will begin May 2nd 6am – June 6th

Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds of:

10 Bird Dogs

10 KB RDL Hand switches

10 X-Band Walks each

Then,

2-3 Rounds with an empty barbell

5 Deadlifts

4 Hang Power Cleans

3 Front Squats

2 Squat Cleans

20s Pigeon Pose each side.

*Add weight after each set.

Strength

Back Squat (2RM. Rest 2:00)

– Build to a 2RM over the course of 6-8 sets.

– Try to match your current 1RM for 2 Today

– Beginner: 5 x 5, adding weight if form permits. Rest 2:00

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 11/20/2017

Metcon (AMRAP – Rounds and Reps)

Beginner Option:

AMRAP 8:

8 Deadlifts (135, 95)

8 Goblet Squats (53, 35)

8 Squat Thrust

Accessory Work

Band Resisted Russian KBS (3 x 15)

Goblet Reverse Lunges (3 x 12 Goblet Reverse Lunges (6 each))

Reverse Crunch (3 x 10)

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Summer Youth/Teens Classes 2022

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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