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Sunday

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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)

5 Minutes of Funnell Tag then grab barbells and a band and complete:

2 Rounds of:

4 Hang Power Cleans

4 Front Squat

4 Thrusters

10 X-Band Walks Each Direction + 10 Banded Goodmornings

*Weight + Repeat

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 6:

12 Hang Power Cleans (115, 75)

9 Front Squats (115, 75)

15 Hand Release Push-ups

Rest 2:00

L3: (95, 65) (10 Push-ups)

L2: (75, 55) (10 Box Push-ups)

L1: (65, 35) (8 Box Push-ups)

Metcon (AMRAP – Rounds and Reps)

AMRAP 8:

200 Meter run

9 Hang Power Cleans (115, 75)

6 C2B Pull-ups

Rest 2:00

L3: (95, 65) (Regular Pull-ups)

L2: (75, 55) (Band Assisted Pull-ups)

L1: (65, 35) (8-10 Ring Rows)

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

200 Meter Run

9 Power Cleans (115, 75)

6 Pull-ups

L3: (95, 65) (Regular Pull-ups)

L2: (75, 55) (Band Assisted Pull-ups)

L1: (65, 35) (8-10 Ring Rows)

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

200 Meter Run

9 Power Cleans (115, 75)

6 Pull-ups

L3: (95, 65) (Regular Pull-ups)

L2: (75, 55) (Band Assisted Pull-ups)

L1: (65, 35) (8-10 Ring Rows)

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