Mountain Strength CrossFit – CrossFit

Mobility

Warm-up (No Measure)

3 Sets

:30 Bird Dogs

:30 Dead Bugs

Warm-up

Warm-up (No Measure)

Squat Clean Progression

5-10 reps with PVC or empty bar

1) Deadlift

2) Deadlift Shrug – Fast

3) Muscle Clean

4) Hang Power Clean

5) Hang Squat Clean

Push Jerk Progression

5-10 reps with PVC or empty bar

1) Jump and Land

2) Jump and Land (hands at shoulders)

3) Jump, Land, Punch

4) Full movement

Prep

Warm-up (No Measure)

Take 4-5 sets building to Metcon weight of:

– 1 hang squat clean

– 3 push jerks

– 5 deadlifts

Metcon

Metcon (Time)

Squat “DT”

5 Rounds for time:

12 Deadlifts (155/105#)

9 Hang Squat Cleans (155/105#)

6 Push Jerks (155/105#)

L2: 115/80#

L1: 55/35#

Accessory Work

Metcon (No Measure)

3 Sets

10 Bent Over Rows

15 Glute Bridges