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Sunday

Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5:00 Dynamic then,

Then with a PVC:

5 Deadlifts

Rest 10s

5 Clean Pulls

Rest 10s

5 Push Press

Rest 10s

3 Power Clean

3 Front Squat

3 Push Jerk

Rest 10s

1 Squat Clean

1 Jerk

Rest 10s

1 Squat Clean

1 Jerk
*All through all movements as group, stopping every 10-15s to let people rest and reset.

Strength

Metcon (Weight)

Complex with a partner:

3 Hang Power Cleans

2 Front Squats

1 Jerk

*Build to a heavy set in 9 minutes.

*Once athletes have had 5 minutes to warm-up start the clock.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 17 With a partner:

Run 400 Meters

AMRAP

9 Hang Power Cleans (155, 105)

7 Front Squats

5 S2OH

*One athlete runs 400 meters while their partner AMRAPs barbell complex.

L3: (135, 95)

L2: (115, 75)

L1: (95, 65)

Beginner:

5 Russian KBS (45, 25)

5 DB Thrusters (35, 20)

5 Squat Thrusts

Accessory Work

1a: Banded Pullthroughs (3 x 15.)

1b: Banded Leg Curls (3 x 25 ea.)

1c: Landmine Rotation (3 x 20-30 total.)

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