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Tuesday

Mountain Strength CrossFit – CrossFit

Mobility

Warm-up (No Measure)

3 Rounds

:30 Calf Stretch

:60 Sit & Reach Hold

:30 Pigeon Stretch

Warm-up

Warm-up (No Measure)

3 Rounds

* With a partner

* Switch after 15 reps of each barbell movement

1) P1 BB deadlift // P2 single unders

2) P1 BB 1/4 front squats, elbows high // P2 jump rope running in place

3) P1 BB good morning // P2 double unders

Prep

Power Clean (5 x 5, prepping for Metcon)

• Sets 1 & 2 are warm-up sets and should consist of light weight

• Set 3 is their round 1 weight

• Set 4 is their round 2 weight

• Set 5 is their round 3 weight

Metcon

Metcon (3 Rounds for reps)

“Full Housed”

3 Rounds

:20 SEC. Double Unders

:10 Sec. Ret

:20 Sec. Power Clean

:10 Sec. Ret

-Rest 2 Minutes Between Rounds

Loading Increases Each Round

Round 1: (135/95#)

Round 2: (185/125#)

Round 3: (205/145#)

L2: (95/65#), (115/75#), (155/105#)

L1: Single Unders, (45/35#), (75/55#), (95/65#)

Accessory Work

Metcon (No Measure)

3 Rounds

15 Barbell Good Mornings

15 Barbell Glute Bridges

:60 Max V-ups

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