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Saturday

Announcements

Barbell Bettys Starts April 3rd a 10:30am 8 weeks
OCR Training Starts April 3rd at 6:30pm – May 8th
Spear Throwing Clinic April 6th from 6:30pm-8pm
Spring Running Clinic April 8th 10:30am
Spring Endurance Training will begin May 2nd 6am – June 6th

Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

“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

Prep

Warm-up (No Measure)

Barbell Warm-up with your partner:

3 Rounds of:

2 Power Snatch

2 Power Clean and Jerks

5 Wallballs

*One athlete completes a full round. Work up to Metcon weight by the time you hit the 3rd round.

Metcon

Girls Gone Wild (Time)

In Teams of 2:

1 Mile Run,

Then

“Karen”

150 Wallballs (20, 14) (10′, 9′)

“Isabel”

30 Power Snatches (135, 95)

“Grace”

30 Clean and Jerks (135, 95)

Then,

1 Mile Run

L3: (115, 75)

L2: (14, 10) (95, 65)

L1: (10, 8) (DB Snatch from Floor) (DB Push Press for Clean and Jerk)

40:00 Cap

Alternate Scaling Options:

1 Mile Run = 2k Row, 7:00 Bike

Accessory Work

1a: Seated DB Cleans (2 x 20.)

1b: Banded Pull Aparts (2 x 60.)

2: Banded Lat Pulldowns (Accumulate 50-100 Reps.)

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Summer Youth/Teens Classes 2022

Summer Youth/Teens ClassesWe will be running a limited Summer program this year We currently have open spots for this summer session! Our Summer Session will

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