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Monday

Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Alternating movements with a partner. One partner rows or runs 150m while the other partner performs a movement, then switch:

– PVC OH lunges

– Air squats

– Single leg squats to a box

– Assisted single leg squat

– Assisted single leg squat or pistol

Skill Work

Warm-up (No Measure)

DB Clean & Jerk progression:

– DB deadlift

– DB muscle clean

– Hang DB power clean

– DB push press

– DB push jerk.

Metcon

Gobstopper (Time)

For Time:

800m Run

100 Single Arm Hang DB Clean & Jerk 50/35#

800m Run with DB

L2: 800m Run, 80 reps @ 35/25#, 600m Run with DB

L1: 400m Run, 80 reps @ 25/15#, 400m Run

Accessory Work

Metcon (No Measure)

2 Rounds:

:30 GHD Sit-ups

Rest :30

:30 Hanging Flutter Kick

Rest :30

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