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Wednesday

Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Athletes move through single file then jog around the side back to the start at the end of the line: pull knee to chest, pull heel to chest, soldiers kicks, high knees, butt kicks, bunny hops, hop on left foot, hop on right foot, shuffle left, shuffle right, back pedal, jump 2 forward and 1 back, run down and back relay (1st person runs out and back then tags next person in line)

Skill Work

Push Jerk (5-7 minutes working to Metcon weight)

Athletes should find a weight they can clean from the ground easily and achieve about 5-7 shoulder to overhead in a row.

Metcon

Wet Noodle (3 Rounds for reps)

3 Rounds:

3 Minute Clock:

Run 400m

Max GHD Sit-ups in remaining time

Rest 1 minute.

3 Minute Clock:

Run 400m

Max Shoulder-2-Overhead in remaining time (185/125#)

Rest 1 minute.

L2: GHD Sit-ups to parallel, 135/95#

L1: Weighted Sit-ups, 95/65#

After Bash!

Barbell Cuban Press (Accumulate 50)

Use the same load for all 50 reps or increase the load every 10 reps

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