Mountaineer CrossFit – CrossFit
Back Squat (5×5@70%)
Metcon (Time)
3 Rounds
Run 800m
7 Snatch 135lbs/95lbs
14 Dips
RX+= 7 Muscle ups
3 Rounds
Run 800m
7 Snatch 135lbs/95lbs
14 Dips
RX+= 7 Muscle ups
2 Rounds
50 Mountain Climbers
:30 Hollow Hold
10 Side Plank Rotations
5 Rounds
4 AMRAP
Run 400m
Then
AMRAP of:
9 Deadlift 135lbs/95lbs
6 Hang Power Clean 135lbs/95lbs
3 Shoulder to Overhead 135lbs/95lbs
Rest 2 Minutes between rounds
500m row
25 air squats
25 push ups
15 minute AMRAP:
20 pistols to box alternating legs
10 hang power cleans 95/65#
5 rope climbs
2 Rounds
Row 20 Calories
20 V-ups
20 Push-ups
20 AMRAP
Run 800m
25 Burpees
75 Double Unders
Or more efficient single unders
6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest
*Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.
2 Rounds
Run 200m
50ft Crab Walk
50ft Lunge
Every 2 minutes
3 Rounds
Run 400m
30 Jumping Lunges (15ea)
20 Pullups
50 mountain climbers
25 sit-ups
25 jumping jacks
3 rounds:
25 sit-ups
10 DL 135/95
15 bar facing burpees
2 Rounds
10 Turkish Getups
20 V-ups
30 Double Unders
Every 2 minutes
5 Rounds
10 Deadlift 225lbs/155lbs
15 Toes to Bar
20 Wall Ball 20lbs/14lbs
2 Rounds
20 Calorie Row
50 Mountain Climbers
:30 Wall Sit
Max Effort 50 Calorie Row
Rest 3 Minutes
21-15-9
Burpee to Target
KB Swings 53lbs/35lbs
Box Jump Overs 24″/20″
33-27-21-15-9 reps for time of:
Thrusters 45lb/35lb
Jumping pull-ups
Time cap: 20 minutes