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Wednesday

Mountain Strength CrossFit – CrossFit

Mobility

Warm-up (No Measure)

2 Sets

10 A-T-Y

10m Inch Worm

15 Hip Extensions

Warm-up

Warm-up (No Measure)

Burgner Warm-up

2-3 Rounds of 5 reps of each movements

1) Dip

2) Dip + Drive + Shrug

3) Dip + Drive + Shrug + High Pull

4) High Hang Muscle Clean

5) Front Squat

6) High Hang Power Clean

7) Power Clean

*First round with PVC, then move to empty bar if form persists

Gymnastics

Warm-up (No Measure)

Ring Dip Progression

1) Jumping Ring Dip

2) Ring Dip Support

3) Ring Dip

Strength

Metcon (Weight)

Build to a heavy 2 position Power Clean

– From the Knee

– Mid Thigh

Metcon

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
L2: 95/65#, 30-20-10 Jumping Ring Dips

L1: 75/55, Push-ups

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