Mountaineer CrossFit – CrossFit

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Metcon (3 Rounds for reps)

3 Rounds

Max reps at each station in 1 minute of:

Wall Ball 20lbs/14lbs

Burpees

Double Unders

Calorie Ski Erg

Rest 1 minute between rounds

Mountaineer CrossFit – Mountaineer CrossFit Barbell Club

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Snatch Balance + Overhead Squat (Work to a Heavy Complex)

Pendlay Row (4×10)

Metcon (No Measure)

3 Sets

10 Strict Toes to Bar

10 Weighted Back Extensions

Mountaineer CrossFit – Competition

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Snatch (5×1@85%)

Clean and Jerk (3×1@85)

Front Squat (3×1@90%)

Metcon (Time)

4 Rounds

8 Muscle ups

12 HSPU(Open Standard)

15 GHDSU

Mountaineer CrossFit – CrossFit

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Warm-up (No Measure)

2 Rounds

20 Band Pull Aparts

20 Monster Walks

15 PVC Pass Thrus

15 PVC OHS

Hang Snatch (1 RM)

15 Minutes

Start @ 50%. Increase as technique allows

Metcon (Time)

21-15-9

Hang Power Snatch 75lbs/55lbs

Pullups

Mountaineer CrossFit – Mountaineer CrossFit Barbell Club

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Clean and Jerk (Technique Work)

Pause in bottom of Clean, Dip and Catch.

Front Squat (5×1@90%)

Bench Press (5×5)

Metcon (No Measure)

3 sets

1 Minute GHD Hold

1 Minute Back Extension Hold

Mountaineer CrossFit – Teens

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Warm-up (No Measure)

Tabata

Burpees

Sit ups

Squats
Run 200m between each tabata

Deadlift (5×2@80%)

Metcon (Time)

27-24-21-18-15-12-9-6-3

Deadlift

Push-up

Mountaineer CrossFit – Kids

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Warm-up (No Measure)

Tabata:

Push ups

Lunges

Sit ups

Box jumps

Skill (Perfect Deadlift)

In teams run from one cone to the next. Perform deadlift for coach. Run back to team

Skill (Box jumps)

Metcon (No Measure)

AMRAP:

7 Deadlift

7 sit ups

7 Box step overs

Game

Mountaineer CrossFit – Beginners

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Warm-up (No Measure)

2 rounds:

25 jumping jacks

15 push ups

15 situps

Rope Climb (3×5)

Modify from a laying or seated position

500m Row (Time)

Max Effort 500m Row

Metcon (Time)

3 rounds for time of:

12 OH walking lunges ea leg

12 pullups

24 weighted situps

Mountaineer CrossFit – CrossFit

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Warm-up (No Measure)

2 Rounds

Row 500m

1 minute Hollow Hold

1 minute Arch Body Hold

Metcon (AMRAP – Rounds and Reps)

20 AMRAP

Row 30 Calories

20 V-ups

100ft Bear Crawl

RX+= 50ft Handstand Walk

Mountaineer CrossFit – Competition

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Snatch (5×1@85%)

Metcon (5 Rounds for time)

5 Rounds

Row 30 Calories

15 HSPU (Open Standard)

Rest 1 minute btw rounds