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Thursday

Announcements

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 Dynamic Movement then,

Snatch Warm Up (PVC or BB + band)

2 sets of:

5 band Pass Thrus

5 Thoracic Rotations ea side

5 OH Squats

5 Snatch Grip Deadlifts

5 Muscle Snatches from high hang

5 Power Snatches

2 Snatches

Then on coach’s call,

3 Squat Snatches

Rest + Repeat 2-3x.

Strength

Squat Snatch (EMOM 15)

– Minutes 1 through 5 complete 2 reps on the minute. Reset on each rep.

– Minutes 5-15 complete 1 rep on the minute.

*Start at 40% and add 5% every minute.

*The goal is hit a small PR or match current PR.

Metcon

Isabel (Time)

For Time: 30 Snatches, 135# / 95#
L3: (115, 75)

L2: (95, 65)

L1: (75, 55)

6:00 Cap

Metcon (AMRAP – Rounds and Reps)

Beginner Metcon

AMRAP 6:

6 Cals Assault Bike or 6 Burpees

10 Deadlifts (95, 65)

Accessory Work

Glute-Ham Raises (3 x 5-15. Rest 60s.)

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