Mountaineer CrossFit – Teens
Warm-up (No Measure)
Mixed Tabata (:20 on/:10 off) of:
Pull Up Bar Reverse Shrugs -> OH Plate Walk -> Jump Squats
Hang Clean + Push Jerk (Practice with Dumbbells)
We are practicing the clean from the high hang (same as the 1st position when we have recently snatched and cleaned with the barbell)
Metcon (Time)
Complete 9-7-5 reps for quality of:
Strict Pull Ups
DB Hang Clean and Push Jerk
***50 Jump Ropes AFTER each set***
If you need a band for pull ups, use it. If strict pull ups are too easy, do L-pull ups
Metcon (Time)
Obstacle Course For Time of: 3 Burpees to a 6″ target -> Forward Roll -> Lateral AbMat Shuffle Hops Right and Left -> Zig Zag Around the Obstacles -> Sprint To The Finish
One second will be added onto your time for each penalty, i.e. not touching the 6″ target, knocking over an obstacle, moving an abmat. Fastest time wins