Mountaineer CrossFit – CrossFit
Warm-up (No Measure)
Row 1000m
25 KB Swings
2k Row (Time)
Max Effort 2k Row
0:00-12:00
Rest
12:00-20:00
Angie (Time)
For Time:
100 pullups
100 pushups
100 situps
100 air squats
25 minute cap
Row 1000m
25 KB Swings
Max Effort 2k Row
0:00-12:00
Rest
12:00-20:00
For Time:
100 pullups
100 pushups
100 situps
100 air squats
25 minute cap
2 Rounds:
AMRAP in 3 minutes:
10 wall balls
100m run w/ wall ball
Rest 2 minutes
4 Rounds (not for time):
5 Push Press
Max Handstand or plank hold
AMRAP in 7 minutes:
10 goblet squats
100m run with kettlebell
2 Rounds
30 Calorie Row
15 Wall Ball
***15 minutes***
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
20 lunges
20 air squats
50 mountain climbers
3 rounds:
400m run
10 Shoulder to overhead 95/65#
20 lunges (10 each leg)
6 Rounds of Rowling (7 Double Unders for each meter over)
Then
2 Rounds
20 KB Swings
1 Minute Plank
Partner WOD
50 Hang Power Clean 155lbs/105lbs (Partner Holds Dead Hang on Pullup Bar)
100 Toes to Bar (Partner Holds Handstand)
150 KB Swings 70lbs/53lbs (Partner Holds Wall Sit)
300 Double Unders (Partner Holds Side Plank)
2 Rounds
100ft Butt Kicks
100ft Karaoke
Run 200m
10 Box Jumps
10 Wall Ball
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
3 rounds:
7 hang power cleans
10 burpees
Then
3 rounds:
7 hang power cleans
20 double unders
Then
3 rounds:
7 hang power cleans
20 walking lunges
*20 minute time cap*
Supermans (5-10 seconds)
Bear crawls
5 squats
AMRAP:
5 stinkbug push-ups
5 deadlifts
2 Rounds
10 Snatch High Pull
10 Hang Power Snatch
10 Snatch Balance
10 OHS
20 Minutes
***This should be a full snatch. However, if your technique does not allow a full squat you can do a 1 RM Power Snatch. A coach will help you determine which is appropriate.***
20 Minutes
***This should be a full clean. However, if your technique does not allow a full squat you can do a 1 RM Power Clean. A coach will help you determine which is appropriate.***