blog

Wednesday

Mountain Strength CrossFit – Competition

A. CONDITIONING

Metcon (Time)

3 SETS

3:00 @ 10 MIN Bike test PR

-3:00 EZ Pedal-

2:00 @ Faster than 3:00 effort

-2:00 EZ Pedal-

1:00 @ Faster than 2:00 effort

-Rest 5:00 b/t sets-

(Score is Time)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

3 ROUNDS

1:00 Bike (Increasing effort each round)

5 Inchworms

10 Step Back Lunges

10 Med Ball Push Presses

10 Jump Squats

5 Broad Jumps

With a barbell…

2 ROUNDS

5/5 Full Grip Elbow Punches

10 Tall Muscle Cleans

10 Empty BB Front Squats

10 Good Mornings

Strength

Metcon (Weight)

EMOM x 10 MINUTES

Power Clean

+

High Hang Squat Clean

+

Front Squat

*Goal is to start with a moderate load and build to moderate-heavy in first 5 sets. Hold same weight for last 5 sets.

(Score is Load)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

2-4-6-8-10…

Power Clean (135/95)|(95/65)

Wall Ball (20/14)|(14/10)

(Score is Rounds + Reps)

C. STRENGTH / GYMNASTICS

Deadlift (4-3-2-1-4-3-2-1)

1.Deadlift

4-3-2-1-4-3-2-1

-Rest 3:00 b/t Sets-

(Score is Load)

Metcon (Time)

2. FOR TIME

15 Power Cleans @ 90% of 1RM

-Rest 5:00-

Repeat!

(Score is Time)

POPULAR Posts

Summer Youth/Teens Classes 2022

Summer Youth/Teens ClassesWe will be running a limited Summer program this year We currently have open spots for this summer session! Our Summer Session will

START Today

Fill out the form below

Learn more about how joining our community can help you reach your health and fitness goals.