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Thursday

Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5:00 of Dynamic Warm-up then with a barbell and a band:

Then run through complex x 2-3 round x 6 reps each:

Hang Power (or muscle) clean

Front Squat

Push press

Back Squat

Goodmorning

BB Row

*After each set complete 10 X-Band Walks each direction

Strength

1: Wide Stance Box Squat (4 x 4 @65%, every 60s.)

*Use a 15″ Box

2: Wide Stance Box Squat (3 sets of 2 of up to a challenging set.)

*Same box now working up to a heavy set of 2 resting 90s-2:00 between sets. This should be heavy but not a max. Have spotters on both sides of the bar just in case.

Strength

Complex A (Time)

4 Rounds of:

8 Hang Power Cleans (115, 75)

8 Front Squats

8 Push Press

8 Back Squat

8 Goodmornings

8 BB Rows

Rest 2:00

*All sets must be done without dropping the bar

Rx+:(Add 4/2 Ring Muscle-ups after each completed round)

L3: (95, 65)

L2: (75, 55)

L1: (65, 35)
*There is no Rx+ option today.

Compare to 12/20/2017

Accessory Work

Banded Pulldowns (3 x 20)

KB Single Leg RDL (3 x 10 each)

Landmine Rotation (3 x 20)

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