Mountaineer CrossFit – CrossFit
Metcon (Time)
For time:
Run 1 Mile
15 Burpee Pull-ups
30 OHS 115lbs/75lbs
15 Burpee Pull-ups
Run 1 Mile
For time:
Run 1 Mile
15 Burpee Pull-ups
30 OHS 115lbs/75lbs
15 Burpee Pull-ups
Run 1 Mile
2 Rounds
20 Band Pull Aparts
50ft Bear Crawl
50ft Inch Worm
No more than 3 attempts
3 Rounds
20 (10ea) Single Arm DB/KB Push Press 50lbs/35lbs
30 Jumping Lunges
4 Wall Climbs
2 Rounds:
200m run
10 Turkish get ups
30 mountain climbers
AMRAP in 8 minutes:
10 Push Jerks
5 Burpee box jumps
200m run
Newbies OHS with PVC PIPE
15 min AMRAP:
10 Push press 95/65#
15 TTB
20 walking lunges (10 ea leg)
2 Rounds
50ft Crab Walk
50ft Punters Walk
1 Minute Hollow Rock
3 Rounds
Run 200m
15 Pullups
Run 200m
15 Toes to Bar
2 Rounds
10 Turkish Getups
20 Monster Walks
50 Mountain Climbers
10 AMRAP
7 SDHP 75lbs/55lbs
7 HSPU
7 Box Jump Overs 24″/20″
Mixed Tabata
EMOM in 12 minutes:
Odd: 1 Rope Climb
Even: Max Set Toes to bar
Max Effort 400m Run
2 rounds PVC pipe game
20 high knees
25 mountain climbers
3 rounds:
400m run
15 wall ball slams 20/14#
12 burpee box jumps 24/20
Planks
2 Rounds
20 Forward Leg Swings
20 Lateral Leg Swings
Run 200m
20 KB Swings
3 Rounds
Run 800m
50 Situps
30 KB Swings 53lbs/35lbs
2 Rounds
20 Calorie Row
20 V-ups
20 Push ups
Work on J-Hook Technique
For time:
150 Double Unders
100 Wall Ball 20lbs/14lbs
50 Burpees