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Wednesday

Announcements

Barbell Bettys Starts April 3rd a 10:30am 8 weeks
OCR Training Starts April 3rd at 6:30pm – May 8th
Spear Throwing Clinic April 6th from 6:30pm-8pm
Spring Running Clinic April 8th 10:30am
Spring Endurance Training will begin May 2nd 6am – June 6th

Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5:00 Dynamic Warm-up then with a barbell

5 Rows

5 Push Press

5 Front Squat

Rest 20s

5 Rows

5 Push Press

5 Hang Squat Cleans on Coaches Call

Rest 20s

3 Hang Squat Cleans on coaches call

3 Push Press

Rest 20s

3 Hang Squat Cleans on coaches call

3 Push Press

Strength

Push Press (4 x 5. Rest 2:00)

– Work up to 80% for a set of 5.

Metcon

Liza Beth (Time)

For time:

21-15-9

Hang Squat Cleans (115, 75)

15-12-9

Ring Dips

5-3-1

Rope Climb

L3: (95, 65) (Bar Dips) (3-2-1 Rope Climb)

L2: (75, 55) (21-15-9 Push-ups) (10 Strict Pull-ups per round, band assisted)

L1: (75, 55 Front Squat) (21-15-9 Box Push-ups) (12 Ring Rows per round)

13:00 Cap

*Alternate Rope Climb Scaling = 15-12-9 Strict Chin-ups

Accessory Work

1a: Shoulder Circuit (3 x 10-10-10. Rest 30s.)

1b: Banded Hammer Curls (3 x 10-12. Rest 30s.)

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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

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