Category: Work Out of the Day

13 NOV 18

Big Mountain CrossFit - CrossFit


Warm-up

Warm-up (No Measure)


For Quality

600m Row

-3 Rds Not For Time

15 A.R.E. Squats

7 Ring Rows

5 Burpee Box Jumps

Weightlifting

Back Squat (3-3-2-2-1-1)


Get One Set Of Each Number At A Weight You Know You Can Get.

Then Try...
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12 NOV 18

Big Mountain CrossFit - CrossFit


Warm-up

Warm-up (No Measure)


For Quality

Coaches Warm Up

-3 Rds Not For Time

8 Sampson Stretch

8 KB Snatch (4 right arm/ 4 left)

12 Ab Mat Situps

Weightlifting

Full Snatch + Full Snatch from below the knee (6 x 1 @ 70-75%...

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10 NOV 18

Big Mountain CrossFit - CrossFit


Warm-up

Warm-up (No Measure)


For Quality

Coaches Group Warm up

-3 Rds Not For Time

8 Wall Squats

6 Single Legged Deadlifts (3/3)

4 Ring V-Outs

Weightlifting

Deadlift (3 x 3 Building to 80% of 1RM)

Metcon

Metcon (AMRAP - Rounds and Reps)


Veterans Day Partner...
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9 NOV 18

Big Mountain CrossFit - CrossFit


Warm-up

Warm-up (No Measure)


For Quality

Ladder Drills

Front

Left

Right

-3 Rds Not For Time

5 Burpees

10 KBS

30 DU’s

Weightlifting

Power Clean (10:00 to warm up to workout weight)

Metcon

Metcon (Time)


"Elizabeth With A Lift"

With A Clock...
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7 NOV 18

Big Mountain CrossFit - CrossFit


Warm-up

Warm-up (No Measure)


For Quality

Coaches Warm Up

-3 Rds Not For Time

14 Calorie Row

10 Close Grip Swings

6 Kang Squats

Weightlifting

Waiters Walk (5 x 2 lengths (length is a down and back))


A KB Or Dumbbell Will Be In...
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6 NOV 18

Big Mountain CrossFit - CrossFit


Warm-up

Warm-up (No Measure)


For Quality

3 Minutes On Assault Bike

45 Seconds Easy

15 Seconds Hard

-3 Rds Not For Time

15 A.R.E. Squats

:20 Superman/ Hollow Rock Holds

30 DU’s

Weightlifting

Front Squat (4 x 3 @ 13X2 Tempo building...

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5 NOV 18

Big Mountain CrossFit - CrossFit


Warm-up

Warm-up (No Measure)


For Quality

3x250m Rows

-Rest 1:00

-3 Rds Not For Time

6 Single Legged Deadlifts (3/3)

1:00 Kip Swing Practice

14 Walking Lunges w/plate Overhead

Weightlifting

Push Press (3-3-2-2-1-1)


Get One Set Of Each Number At A Weight You...
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3 NOV 18

Big Mountain CrossFit - CrossFit


Warm-up

Warm-up (No Measure)


For Quality

600m Row

-3 Rds Not For Time

8 KBS

6 Med Ball Cleans

4 Strict Pull Ups

Weightlifting

Power Snatch (4 x 2 @ 70-75% of 1RM)

Metcon

Metcon (AMRAP - Rounds and Reps)


20:00 AMRAP

Partner WOD, Alternate...
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2 NOV 18

Big Mountain CrossFit - CrossFit


Warm-up

Warm-up (No Measure)


For Quality

Ladder Drill

-3 Rds Not For Time

6 Alternating DB Strict Press;

(using two DB, hold 1 locked out and press the

other up, then lower the locked out one and press it)

6 Lunges Read more

31 OCT 18

Big Mountain CrossFit - CrossFit


Warm-up

Warm-up (No Measure)


For Quality

4 Minutes On Assault Bike @ 70-80%

-3 Rds Not For Time

10 Close Grip Swings

8 Single Leg Deadlifts With KB (4/4)

8 Reverse Lunges

Weightlifting

Deadlift (3 x 3 @ 30X3 Tempo @ 70% Across)

Metcon

Metcon (Time)

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