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Wednesday

Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Burgner Warm-up

2-3 rounds of 5-10 reps each with PVC and/or empty bar

1) Dip

2) Dip + Drive + Shrug

3) Dip + Drive + Shrug + High Pull

4) High Hang Muscle Snatch

5) Overhead Squat

6) High Hang Power Snatch

7) Power Snatch

Strength

Power Snatch (Work to a heavy single in about 10 minutes)

10-15 total lifts

Metcon

Metcon (Time)

“Ares”

5 Rounds

12 Power Snatch (95/65#)

60 Double Unders

L2: 15 Power Snatch (75/55#), 30 Double Unders

L1: 12 Power Snatch (55/45#), 80 Single Unders

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