Mountaineer CrossFit – Competition

Metcon (10 Rounds for weight)

Every 3 Minutes for 10 rounds:

Snatch

1 – 5 x 70%

2 – 5 x 70%

3 – 4 x 75%

4 – 4 x 75%

5 – 3 x 80%

6 – 3 x 80%

7 – 3 x 80%

8 – 3 x 80%

9 – 3 x 85%

10 – 2 x 85% or 90%

Metcon (7 Rounds for weight)

Every 4 Minute for 7 Rounds of:

Clean and Jerk

1 – 4 x 75%

2 – 3 x 80%

3 – 3 x 80%

4 – 3 x 80%

5 – 3 x 80%

6 – 2 x 85%

7 – 2 x 85% or 90%

Front Squat (5×3 @80%)

Strict Pullups (Max Consecutive)

Rest 3 minutes

2 Minute Max Pullups (AMRAP – Reps)

As many reps as possible in 2 minutes of:

Pullups

Metcon (4 Rounds for time)

Every 4 Minutes:

4 Rounds of:

10 Squat Snatch 185lbs/115lbs

25 Toes to Bar