Mountaineer CrossFit – CrossFit

Warmup (No Measure)

2 Rounds

20 Calories on any machine

20 Side Plank Rotations

20 KB Swings

Squat Clean (5×3@60%)

Scale to Power Clean if squat clean technique is sketchy

CrossFit Games Open 11.4 (AMRAP – Rounds and Reps)

10-Minute AMRAP of:
60 Bar-Facing Burpees
30 Overhead Squats, 120# / 90#
10 Muscle-Ups

Mountaineer CrossFit – CrossFit

Warmup (No Measure)

2 Rounds

20 Calories on any machine

50ft Crab Walk

20 Pushups

Power Clean (5×2@70%)

Metcon (AMRAP – Rounds and Reps)

Partner WOD

20 AMRAP

10 Rope Climbs

50 Front Squat 135lbs/95lbs

75 Burpee over Box 24″/20″

150 Double Unders

Mountaineer CrossFit – CrossFit

Warmup (No Measure)

2 Rounds

20 Calories on any machine

:30 Handstand Hold

20 Pushups

Shoulder Press (5×5@70%)

Metcon (AMRAP – Reps)

8 AMRAP

3,6,9…Deadlift 205lbs/145lbs

3,6,9…HSPU

Mountaineer CrossFit – CrossFit

Warmup (No Measure)

2 Rounds

20 Calories on any machine

20 Band Pull Aparts

:30 Side Plank

Back Squat (5×5@70%)

Metcon (AMRAP – Rounds and Reps)

15 AMRAP

30 Wall Ball 20lbs/14lbs

30 Calorie Row

Mountaineer CrossFit – CrossFit

Warmup (No Measure)

2 Rounds

20 Calories on any machine

20 Mountain Climbers

50ft Crab Walk

Metcon (Time)

4 Rounds

Row 500m

15 Toes to Bar

15 Box Jump Overs 24″/20″

Mountaineer CrossFit – CrossFit

Warmup (No Measure)

2 Rounds

20 Calories on any machine

20 V-ups

20 KB Swings

Metcon (AMRAP – Rounds and Reps)

20 AMRAP

Run 800m

15 Pullups

50 Double Unders
RX+

20 AMRAP

Run 800m

7 Ring Muscle-ups

50 Double Unders

Mountaineer CrossFit – CrossFit

Warmup (No Measure)

2 Rounds

20 Calories on any machine

50ft Inch Worm

20 Jumping Lunges

Metcon (AMRAP – Rounds and Reps)

20 AMRAP

Run 400m

10 Thrusters 95lbs/65lbs

15 Bar Facing Burpees

Mountaineer CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

2 Rounds

20 Calories on any machine

10 Turkish Getups

20 KB Swings

Bench Press (1 RM)

Shoulder Press (1 RM)

Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time)

21 deadlifts 225/155 lb

21 handstand push-ups

15 deadlifts 225/155 lb

15 handstand push-ups

9 deadlifts 225/155 lb

9 handstand push-ups

21 deadlifts 315/205 lb

50-ft. handstand walk

15 deadlifts 315/205 lb

50-ft. handstand walk

9 deadlifts 315/205 lb

50-ft. handstand walk

Time cap: 9 minutes

Mountaineer CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

2 Rounds

20 Calories on any machine

:30 Hollow Hold

20 Band Pull Aparts

Strict Pullups (Max Consecutive)

Muscle-ups (Max Consecutive)

CrossFit Games Open 14.4 (AMRAP – Reps)

14-Minute AMRAP:

60 Calorie Row

50 Toes-To-Bars

40 Wall-Ball Shots, 20# / 14#

30 Cleans, 135# / 95#

20 Muscle-ups

Mountaineer CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

2 Rounds

20 Calories on any machine

20 Side Plank Rotations

:30 Hollow Hold

Back Squat (1RM)

15 Minutes

Kalsu (Time)

On the minute:
Complete 5 burpees and perform max rep 135lbs/95lbs thrusters on the minute.

The goal is to complete 100 total thrusters.
*At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 100 total thrusters.
Post the total number of minutes it took to reach 100 thrusters.
20 Minute Cap