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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)

Part A: Band Snatch Warm-up of:

10 Banded Pull-apart

10 Pass Thru

10 Banded Pull-apart

10 Around the World

10 Banded Pull-apart

10 OHS w. band

Part B: Snatch Complex with an empty barbell:

2 Rounds of:

3 Muscle Snatch

3 OHS

3 Cook Squats

3 Lateral Squats on each leg

Then,

3 Rounds of:

2 Power Snatch on Coaches Call

*Rest 30s + Repeat

Strength

Power Snatch Clusters (Build to a heavy set of 1.1.1 (10s). Rest 2:00)

– Complete 1 rep, drop + rest 10s until you’ve done this for 3 reps. Rest 2:00 after all 3 cluster reps.

– Take 7-8 total sets and build in weight

– Int: Stick with a moderate weight for all sets

– Beginner: Light weight power snatches x 3 reps per set.

Metcon

Isabel (Time)

For Time: 30 Snatches, 135# / 95#
L3: (115, 75)

L2: (95, 65)

L1: (75, 55)

7:00 Cap

Metcon (AMRAP – Rounds and Reps)

Beginner Metcon

AMRAP 6:

6 Cals Assault Bike or 6 Burpees

10 Deadlifts (95, 65)

Accessory Work

1a: Snatch Grip High Pull (3 x 8. Rest 30s.)

1b: Half-Kneeling Banded Rotations (3 x 10 ea. Rest 30s.)

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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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