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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)

2 Rounds of:

8 Russian KBS (moderate weight)

6 Cook Squats

4 Lateral Squats (cossack squats) each leg

Then with a barbell

2 Rounds of:

5 Front Squats

5 Goodmornings

5 Ultra Wide Sumo Deadlifts

*Add + Repeat

Strength

1: Paused Front Squat (EMOM 7: 3 @ 70-75%)

– 2 Second pause on each rep

2: Deadlift (EMOM 3: 3 @ Same weight as Front Squat)

Touch & Go

Metcon

Arms + Legs (Time)

For time:

3 Legless Rope Climb

9 Back Squats (225, 155)

30 Wallballs (20, 14)

2 Legless Rope Climbs

7 Back Squats

20 Wallballs

1 Legless Rope Climb

5 Front Squats (225, 155)

10 Wallballs

Rx+:(30, 20)

L3: (Rope Climb w. legs) (185, 125)

L2: (5 Strict Chin-ups per Rope Climb) (155, 105) (14, 10)

L1: (21-15-9 Ring Rows) (135, 95) (10, 8)

12:00 Cap

Accessory Work

Metcon (Distance)

Max Distance in 5:00 Farmer Carry (70, 53)

*Try to hold on as long as possible without putting weights down.

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