Mountaineer CrossFit – CrossFit
Warm-up (No Measure)
2 Rounds
10 Turkish Getups
20 Calorie Row
Metcon (Time)
JEFF (ELITE)
10 Deadlifts (315/205)
10 Bar Muscle-Ups
1 Power Clean (245/155)
3 Front Squats (245/155)
20 Deficit Handstand Push-Ups, 4″/2″
20 Bar Facing Burpees
1 Power Clean (245/155)
3 Front Squats (245/155)
30 Alternating Dumbbell Snatches (70lb/50lb)
30 Toes-To-Bar
1 Power Clean (245/155)
3 Front Squats (245/155)
20 Deficit Handstand Push-Ups, 4″/2″
20 Bar Facing Burpees
1 Power Clean (245/155)
3 Front Squats (245/155)
10 Deadlifts (315/205)
10 Bar Muscle-Ups
29 Minute Time Cap
*This workout is in support of Jeff Giosi, the owner of CrossFit Morgantown, who tragically passed away in January. If you would like to show your support by signing up for the workout and buying a shirt you can go to crossfitmorgantown.com/jeff *
Metcon (Time)
SARAH (RX)
10 Deadlifts (185/125)
10 Chest-To-Bar Pull-Ups
1 Power Clean (185/125)
3 Front Squats (185/125)
20 Handstand Push-Ups
20 Bar Facing Burpees
1 Power Clean (185/125)
3 Front Squats (185/125)
30 Alternating Dumbbell Snatches (50lb/35lb)
30 Toes-To-Bar
1 Power Clean (185/125)
3 Front Squats (185/125)
20 Handstand Push-Ups
20 Bar Facing Burpees
1 Power Clean (185/125)
3 Front Squats (185/125)
10 Deadlifts (185/125)
10 Chest-To-Bars
Metcon (Time)
ARLEN (SCALED)
10 Deadlifts (135/95)
10 Pull-Ups
1 Power Clean (135/95)
3 Front Squats (135/95)
20 Double Dumbell Strict Presses (25/15)
20 Lateral Barbell Burpees
1 Power Clean (135/95)
3 Front Squats (135/95)
30 Alternating Dumbbell Snatches (25/15)
30 Hanging Knee Raises
1 Power Clean (135/95)
3 Front Squats (135/95)
20 Double Dumbell Strict Presses (25/15)
20 Lateral Barbell Burpees
1 Power Clean (135/95)
3 Front Squats (135/95)
10 Deadlifts (135/95)
10 Pull-Ups
Metcon (Time)
MACKIE (NOVICE)
10 Deadlifts (95/75)
10 Ring Rows
1 Power Clean (95/75)
3 Front Squats (95/75)
20 Double Dumbell Strict Presses (15/10)
20 Burpees (You may also opt to do Burpees To Box)
1 Power Clean (95/75)
3 Front Squats (95/75)
30 Alternating Dumbbell Snatches (15/10)
30 Sit Ups
1 Power Clean (95/75)
3 Front Squats (95/75)
20 Double Dumbell Strict Presses (15/10)
20 Burpees (You may also opt to do Burpees To Box)
1 Power Clean (95/75)
3 Front Squats (95/75)
10 Deadlifts (95/75)
10 Ring Rows