Mountaineer CrossFit – CrossFit
5k Run (Time)
Max Effort 5k Run
Rest 10 minutes
Then
Metcon (Time)
Complete 5 rounds of:
9 OHS 135lbs/95lbs
12 Toes to Bar
15 Box Jumps 24″/20″
Max Effort 5k Run
Rest 10 minutes
Then
Complete 5 rounds of:
9 OHS 135lbs/95lbs
12 Toes to Bar
15 Box Jumps 24″/20″
2 Rounds
20 Calorie Row
20 Jumping Split Lunge
20 Squats
Every 90 seconds
For Time:
30 Clean and Jerks, 135# / 95#
Max Effort 400m Run
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
21-15-19
Burpee Box Step Overs
Kettle bell swings
200m run
25 KB
10 wallball squat cleans
5 rounds:
10 push press 95/65#
10 wallball squat cleans 20/14#
10 burpees
10 KB 53/35#
10 box jumps
2 Rounds
20 Band Pull Aparts
20 KB SDHP
For time:
10 Rope Climbs
12 minute cap
Complete as many reps as possible in 20 minutes of:
Row 20 Calories
15 HSPU
50 Situps
2 Rounds
20 Turkish Getups
50 Situps
Complete as many reps as possible in 15 minutes of:
25 KB Swings 53lbs/35lbs
15 Burpees
2 Rounds:
10 band pull aparts
10 ring rows
100ft karaoke
15 minutes to find 1RM
5 Rounds:
Run 400m
15 burpee box jump overs
20 sit ups
1000m row
20 push ups
25 airsquats
400m Run
12 pull-ups
15 wall ball
12 wall ball slams
200m Run
24 pull-ups
30 wall ball
24 wall ball slams
200m Run
12 pull-ups
15 wall ball
12 wall ball slams
400m Run
3 Rounds:
20 second planks
20 second monkey hangs
20 second box jumps
10-9-8-7-6-5-4-3-2-1
Deadlifts
Goblet lunge steps