Mountain Strength CrossFit – CrossFit


Warm-up (No Measure)


• Partner 1 holds a PVC pipe parallel to the ground at approximately hip height.

• Partner 2 lifts one leg at a time over the PVC, then squats and moves underneath it to return to the other side.

• Partner 2 completes 5 reps with each leg, and then the partners switch

• 10 synchronized lunges with a twist (5 each leg)


Warm-up (No Measure)

Snatch Progression

1) Snatch pull from mid thigh, knees, then high hang

2) Muscle Snatch

3) OH lunge left, OH lunge right

4) Snatch-grip Push Press (behind the neck)

5) Snatch Deadlift to mid-thigh + Snatch

6) Power Snatch


Metcon (Time)

“Tyrannosaurus Flex”

For Time

100 Snatch (75/55#)

*Every minute on the minute including the start, perform 1 rope climb (15’)

L2: 55/45#, 2-3 pulls per climb

L1: 45/35#, 1 Pull-To-Stand

Accessory Work

Metcon (No Measure)

Push-up Ladder

Partner 1 performs 1 Push-up

Partner 2 performs 1 Push-up

Partner 1 performs 2 Push-ups

Partner 2 performs 2 Push-ups

* Up to 5 reps each, then back down

* Resting partner holds a plank