Mountaineer CrossFit – CrossFit

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Warm-up (No Measure)

2 Rounds

Row 250m

50ft Crab Walk

20 V-Ups

Metcon (10 Rounds for reps)

15 EMOM

1 – Strict Pullups (+1 from 2 weeks ago)

2 – 10 Bench Press Body Weight/ 3/4 Body Weight

3 – Rest
Rest 5 Minutes

Then

Metcon (15 Rounds for reps)

15 EMOM

1 – 12 Bar Facing Burpees

2 – 14/12 Calorie Row

3 – 20 KB Swings 53lbs/35lbs

Mountaineer CrossFit – Beginners

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Warm-up (No Measure)

15 KB

15 burpees

15 air squats

15 push-ups

Bench Press (5×5@75%)

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Mountaineer CrossFit – Kids

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Skill (Toes-to-bar )

Metcon (No Measure)

3 rounds

30 KB swings

200m row

10 TTB

200m row

Mountaineer CrossFit – CrossFit

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Warm-up (No Measure)

2 Rounds

Row 20 Calories

15 Band Pull Aparts

:30 Hollow Hold

Push Press (5×1@90%)

Every 90 seconds

Isabel (Time)

For Time: 30 Snatches, 135# / 95#
Do Grace if you are not efficient with Snatch

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

Mountaineer CrossFit – Beginners

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Warm-up (No Measure)

50 mountain climbers

25 push-ups

25 sit-ups

25 airsquats

Dips (5×6)

Metcon (Time)

3 rounds:

18 box jumps

12 pullups

24 lunges (12 each leg)

Mountaineer CrossFit – CrossFit

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Hang Snatch + Snatch + 2 OHS (5×1)

Front Squat (Heavy set of 4)

Single Arm Dumbbell Row (4×8, tempo 3-3-0)

Keep shoulder blade down

Metcon (AMRAP – Reps)

25 AMRAP

Row 1000m

20 Pistols

30 Toes to Bar

40 Wall Ball 20lbs/14lbs

50 Double Unders

Metcon (No Measure)

3 Sets

10 Strict Weighted Pullups

10 Strict HSPU

10 Strict Weighted Toes to Bar (med ball btw feet)

Mountaineer CrossFit – CrossFit

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Metcon (Time)

Partner WOD

500ft Bear Crawl (ea partner)

40 Deadlift 225lbs/155lbs (ea)

30 HSPU (ea)

20 Rope Climbs (total)

100 Double Unders (ea)
RX+ = 150ft Handstand Walk (ea)

Mountaineer CrossFit – CrossFit

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Warm-up (No Measure)

2 Rounds

50ft Inch Worm

15 KB SDHP

:30 Wall Sit

Overhead Squat (5×2@80%)

Metcon (Time)

4 Rounds

9 OHS 115lbs/75lbs

12 Pullups

15 KB SDHP 53lbs/35lbs
RX+= 12 Chest to Bar Pullups

Mountaineer CrossFit – Kids

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Skill (Box jumps)

Quiet feet, don’t “crash” your landing

Metcon (No Measure)

3 rounds

10 burpee box jumps

15 wallballs

100 ft walking lunge

Mountaineer CrossFit – Beginners

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Warm-up (No Measure)

1000m row

Push Jerk (5×3@85%)

Metcon (Time)

Prisoner Burpees

For time:

20 burpees

10m sprint

19 burpees

10m sprint

18 burpees

10m sprint

Continue by subtracting 1 burpee from the total and sprinting 10m until you have completed 1 burpee and accompanying sprint.