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Saturday

Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Funnell Tag x 5 Minutes

Then,

Grab barbells + Team up

2 Rounds with 1 athlete completing a full round at a time. Each athlete will complete 2 rounds of this:

5 Box Jumps w. step down

5 Power Snatch w. empty bar

5 OHS w. empty bar

Prep

Warm-up (No Measure)

Power Snatch + Overhead Squat: Warm-up 3 sets of 3 Power Snatch + 3 OHS. Rest 60s.

Metcon

Metcon (AMRAP – Rounds and Reps)

In teams of 3:

AMRAP 24:

Run 600 Meters

*Each athlete runs 200m

30 Box Jumps w. step down (24, 20)

*Each athlete completes 10 reps

30 Power Snatch (75, 55)

*Each athlete completes 10 reps

30 Overhead Squats (75, 55)

*Each athlete completes 10 reps

Rx+:(95, 65)

L3: (65, 45)

L2: (20, 15) (55, 35)

L1: (20, 15 Step-ups) (35, 25 Russian Swings for Power Snatch) (35, 25 Goblet Squat for OHS)

Accessory Work

Banded Pulldowns (3 x 15-20. Rest 60s.)

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