CrossFit – Tue, Mar 18
Mount Crossfit – CrossFit Warm Up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 1:00 Bike machine 10 Alternating V-Ups 5/5 Worlds greatest stretch 10 Kipping swings 3 Muscle Clean (empty barbell) 3 Hang power clean 3 Push Jerks 5 Wall Ball (working weight) Galway (2 Rounds for time) Level 3 (RX’d) Every 12:00 (2 sets) […]
Open Gym – Tue, Mar 18
Mount Crossfit – Open Gym CompCrew Olympic Weightlifting Clean + Jerk Every 1 min for 4 min 1 x Hang clean + Clean + Split jerk @ 50-65% Every 1:30 min for 4:30 min 1 x Clean + Clean + Split Jerk @ 65-75% Every 1:30 min for 4:30 min 1 x Clean + Jerk […]
CrossFit – Mon, Mar 17
Mount Crossfit – CrossFit Warm-up 10min AMRAP 1:00 row machine 5 Roll and reach 5 deadlifts (empty bar, building across sets) 5 power cleans 5 power snatches 2 wall walk + 10 sec handstand hold Open 25.3 For time: 5 wall walks 50-calorie row 5 wall walks 25 deadlifts (102/70kg) 5 wall walks 25 cleans […]
Open Gym – Mon, Mar 17
Mount Crossfit – Open Gym CompCrew Olympic Weightlifting Snatch Every 1 min for 6 min 1 x Power Snatch + Hang snatch 50-70% into, Every 1 min for 6 min 1 x Hang snatch @ 70-80% into, Every 1 min for 3 min 1 x Snatch @ 85-90% Strength Back squat Every 2:00 for 10 […]
CrossFit – Sun, Mar 16
Mount Crossfit – CrossFit Warm Up 1. Movement Prep/Activation 3 Rounds (10 minutes) 1:00 Bike Machine :30 sec skipping 10 Alternating scorpion stretch 3 Inch worm + Push up 5 Dumbbell bench press 1 Rope climb/ 1 Zombie rope climb SUNDAY EMOM CLUB (Time) Level 3 (RX’d) Every 1:00 for 40 minutes 13/11 Bike Calorie […]
CrossFit – Sat, Mar 15
Mount Crossfit – CrossFit Warm Up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 1:00 Bike Machine 5 Roll and Reach 5/5 Worlds Greatest Stretch 10 Banded Pass Throughs 3 Muscle Snatch 3 Hang Power Snatch 5 Kip Swings 5 Ring Rows Partner Metcon Level 3 (RX’d) Teams of 2 AMRAP 30:00 150/120 Calorie Air Bike […]
CrossFit – Fri, Mar 14
Mount Crossfit – CrossFit Warm Up (No Measure) 1. Movement Prep/Activation 3 rounds 1:00 Bike machine 5 Roll and reach 10 Alternating scorpion stretches 10 Dynamic Squat Stretches 10 Banded side strides 10 Banded Glute Bridges 5 Back Squats Back Squat Every 2:00 for 12 minutes Set 1: 5 reps @ 75% Set 2: 3 […]
Open Gym – Fri, Mar 14
Mount Crossfit – Open Gym CompCrew Olympic Weightlifting Squat Clean Every 1:00 min for 7 minutes Sets 1-4: 1 Power clean + 1 Squat Clean @ 70% Sets 5-7: 1 Power clean + 1 Squat Clean @ 75-80% Every 1:30 for 4:30 minutes (3 sets) Sets 8-10: 1 Clean @ 80-95% Strength: Alternating EMOM 10 […]
CrossFit – Thu, Mar 13
Mount Crossfit – CrossFit Warm Up (No Measure) 1. Movement Prep/Activation 3 rounds 1:00 Row 10 Alternating scorpion stretch 1:00 Air Bike 10 Alternating v-ups 5/5 Worlds Greatest Stretch Eldorado (2 Rounds for time) Level 3 (RX’d) 2 sets (Begin set 2 at 12:00) 21-15-9 Calorie Row Burpee Bar Touch Calorie Air Bike *Female Calories: […]
CrossFit – Wed, Mar 12
Mount Crossfit – CrossFit Warm Up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 1:00 machine choice 10 Hollow rocks 5 Down Dog + Seal Pose + Push up 10 Single Leg Glute Bridges 10 Box Step Ups :20 sec handstand hold Gymnastics: Skill Review (Checkmark) Every 1:30 for 7 rounds (10:30 minutes) (week 9) Level […]