Advanced Skills Class: 1st and 3rd Fridays June through Sept.
Mountain Strength CrossFit – CrossFit
Warm-up (No Measure)
Run 400 Meters as a group then,
“Burgener Warm-up w. a PVC”
1. Down and up
2. Elbows high and outside
3. Muscle snatch
4. Snatch land
5. Snatch drop
6. Hang power snatch
*Go through 5 reps of each step and explain the significance of each.
Then grab a barbell and work up to Metcon weight.
For time with a partner:
Squat Snatch (95, 65)
*200 Meter Farmer Carry after each set (70s, 53s)
– One person works. Split as desired.
Rx+:(115, 75) (Heavier than Rx KBs)
L3: (75, 55)
L2: (Squat Clean Thrusters 75, 55)
L1: (Thrusters 75/55)