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Wednesday

Mountain Strength CrossFit – CrossFit

Mobility

Warm-up (No Measure)

1) 4:00 Of Overhead Squat Therapy (PVC Pipe)

2) 2:00 Of Front Rack Banded Stretch (1:00 Each Arm)

Warm-up

Warm-up (No Measure)

Round 1: Power Snatch and Overhead Squat

1) 5 Deadlift w/ pause at mid thigh

2) 5 Deadlift + Shrug

3) 5 Muscle Snatch

4) 5 Tall Power Snatch

5) 5 Power Snatch

6) 5 OHS

Round 2: Power Clean and Front Squat

1) 5 Deadlift w/ pause at mid thigh

2) 5 Deadlift + Shrug

3) 5 Muscle Clean

4) 5 Tall Power Clean

5) 5 Power Clean

6) 5 Front Squat

Strength

1: Power Snatch (Build to a heavy 1 Power Snatch + 1 OHS)

1: Overhead Squat (Build to a heavy 1 Power Snatch + 1 OHS)

2: Power Clean (Build to a heavy 1 Power Clean + 1 Front Squat)

2: Front Squat (Build to a heavy 1 Power Clean + 1 Front Squat)

Accessory Work

Metcon (3 Rounds for weight)

3 Sets

5 Hang Muscle Snatch

10 Hang Muscle Clean

*Goal is for each movement to be unbroken. Rest in between movements. Use same weight for both.

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