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Tuesday

Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

KB Warm-up with 1 KB

10 Single Arm KBS (5 each)

10 1-Arm KB Squats (5 each)

10 Single Arm Push Press (5 each)

10 Single Arm KB Rows (5 each)

10 Single Arm Reverse Lunges (5 each)

10 KB Figure 8s

Then,

KB Snatch Progressions x 6:00

– KB Single Arm Swing

– KB High Pull

– KB Transition/Snatch

*Perform 5 Reps of each.

Strength

1a: Chin-ups (Strict C2B Chin-ups: 4 x 5-8. Rest 60s.)

– Rx+: Side to Side Pull-ups

– Chin-ups are “supinated grip”

– These are intended to be done BW

– Partner Assisted if needed Chin over bar Chin-ups.

1b: DB Single Arm Bench Press (4 x 6-8 each. Rest 60s.)

– neutral grip

Metcon

Metcon (AMRAP – Reps)

EMOM 20:

Minute 1: 40s Max KB Snatch (53, 35) (20s each arm)

Minute 2: 40s Max Goblet Squats (53, 35)

Minute 3: 40s Max Barbell Rows (135, 95)

Minute 4: 40s Max SDHP (53, 35)

Minute 5: 60s of Single Unders (recovery) or 60s Bike

*Score = total reps

L3: (45, 25) (115, 75) (45, 25)

L2: (35, 25) (95, 65) (35, 35)

L1: (35, 25 Single Arm Russian Swings for KB Snatch) (75, 55) (35, 25)

Accessory Work

1a: Zottaman Curls (3 x 8-12. Rest 30s.)

1b: DB Tricep Extensions from the Floor (3 x 12-15. Rest 30s.)

2: Banded Rotations (Standing. 3 x 10 ea. Rest 60s.)

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