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Monday

Announcements

Spring Endurance Training will begin May 2nd 6am – June 6th
Members link: http://mtnstr.wodify.com/OnlineSalesPortal/PurchaseByKeyEntry.aspx?Key=ZmGuOxtIQlcry010mRNQmNLup

Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5 Minutes of Dynamic Warm-up then with a barbell,

1 Power Clean, 1 Front Squat, 1 Thruster, 1 Back Squat + Thruster

Then,

1 Squat Clean Thruster + Back Squat Thruster

*Go through this 2-3x adding light weight

Strength

1: Zercher Box Squat (1RM. Rest 2:00)

– Use a 13-15″ Box

– 8-10 Singles to Build to a Max

– We performed a 2RM on 12/18/17

– Have spotters on both sides of the bar

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

2: Bear Complex (Take 10 Minutes and warm-up performing singles)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
3 lateral burpees after each set to get heart-rate up. Rest as needed between sets.

Metcon

Bear Grylls (AMRAP – Reps)

In 7:00

400 Meter Run

Remaining time: Max Bear Complex (135, 95)

– Squat Clean Thruster + Back Squat Thruster

*Score = total reps.

L3: (115, 75)

L2: (95, 65)

L1: (75, 55)

Beginner Option: DB Man Makers
Compare to 11/17/2017

Accessory Work

1a: Zercher Good Mornings (3 x 10 (Light). Rest 30s)

1b: Low Band Reverse Abs (3 x 10. Rest 30s.)

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