Mountaineer CrossFit – CrossFit

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Warm-up (No Measure)

2 Rounds

Run 200m

50ft Butt Kick

100ft Karaoke

1-Mile Run (Time)

Max Effort 1-Mile Run

Pull-ups (Max consecutive )

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

Mountaineer CrossFit – Beginners

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Warm-up (No Measure)

400m run

25 air squats

15 push-ups

Metcon (Time)

18-15-12-9-6-3

KB Swings 53/35#

Box jumps 24/20″

Ring dips

Between each set do 30 DU OR 90 singles

Plank (Time)

Mountaineer CrossFit – CrossFit

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Warm-up (No Measure)

2 Rounds

Run 200m

10 PVC Pass Thrus

10 PVC OHS

:30 Handstand Hold

Metcon (Time)

For time:

Run 800m

15 Hang Power Snatch 95lbs/65lbs

4 Wall Climbs

Run 400m

12 Hang Power Snatch 95lbs/65lbs

3 Wall Climbs

Run 200m

9 Hang Power Snatch 95lbs/65lbs

2 Wall Climbs

Run 400m

6 Hang Power Snatch 95lbs/65lbs

1 Wall Climb

Run 800m

Mountaineer CrossFit – CrossFit

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Warm-up (No Measure)

2 Rounds

20 KB Swings

20 V-ups

20 Wall Ball

Front Squat (5×1@90%)

Metcon (Time)

3 Rounds

30 Wall Ball 20lbs/14lbs

20 Pullups

10 Power Clean 155lbs/105lbs

Mountaineer CrossFit – Kids

**There will be no class Monday 10-08-18 and Monday 10-15-18**

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Skill (Double Unders/ Single Unders)

Metcon (No Measure)

25-20-15-10

Double Unders/single unders

Sit ups

Mountaineer CrossFit – Beginners

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hang kettlebell clean + press (Technique)

Warm-up (No Measure)

25 push ups

25 airsquats

20 KBSDHP

20 KBswings

500m tow

Metcon (Time)

3 rounds:

20 KB Swings 53/35#

20 KB Cleans (10 ea arm)

10 KB SDHP

4 Turkish getups (2 ea arm)

Mountaineer CrossFit – CrossFit

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Warm-up (No Measure)

2 Rounds

Run 200m

10 Turkish Getups

Metcon (Time)

4 Rounds

Run 400m

15 Push Press 95lbs/65lbs

Run 400m

15 Box Jump Overs 24″/20″

Mountaineer CrossFit – CrossFit

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Warm-up (No Measure)

2 Rounds

Row 500m

10 Single Leg KB RDL

15 KB SDHP

Deadlift (5×1@90%)

Metcon (Time)

21-15-9

KB SDHP 70lbs/53lbs

KB Goblet Squat 70lbs/53lbs

Mountaineer CrossFit – Teens

**There will be no class Thursday**

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Pistols (Skillwork)

Metcon (AMRAP – Rounds and Reps)

18 AMRAP

5 push-ups

10 pistols

15 KB swings

Mountaineer CrossFit – Beginners

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Warm-up (No Measure)

30 sit-ups

100 single or 30 DU

20 wall balls

Back Squat (3X3@75%)

Metcon (Time)

3 rounds:

20 wallballs 20/14#

400m run w/wall ball

10 wallball over the shoulder boulder toss

20 wallball situps