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Advanced Skills Class: 1st and 3rd Fridays June through Sept.

Advanced Skills Class

Mountain Strength CrossFit – CrossFit

Warm-up

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.

Metcon

Metcon (Time)

For time with a partner:

40-30-20-10

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)

30:00 Cap

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