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Monday

Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 Sets

10 Elbow-to-Instep

20 Scorpion Stretch

10 Kip Swings on Rings

10 Jumping Ring Dips

Prep

Warm-up (No Measure)

Power Snatch/Clean and Jerk Review

5-10 reps of each

1) Review set-up of snatch

2) Deadlift Shrug

3) Muscle Snatch

4) Power Snatch

5) Clean Set-up

6) Muscle-Clean

7) Power Clean

8) Push Jerk

Clean and Jerk (3 x 5 reps, working to Metcon weight)

Power Snatch (3 x 5 reps, working to Metcon weight)

Metcon

Metcon (Time)

“The Standard”

30 Clean & Jerks (135/95#)

30 Muscle-ups

30 Snatches

L2: 95/65#, 10 Muscle-ups (Ring or Bar)

L1: 55/35#, 20 Ring Row, 20 Jumping Ring Dips

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