Monthly Archives: May 2018

1 JUNE 18

Big Mountain CrossFit - CrossFitWarm-upWarm-up (No Measure)For Quality 200m Run -3 Rds NFT 2 Turkish Get Ups 8 Good Mornings 15 LungesWeightliftingHang Power Clean (4 x 3 Building)MetconMetcon (Time)3 Rds 400m Run 21-15-9 Hang Power Cleans (115/75#) 21-15-9 Box JumpsCool DownMobility Calf Smash Hip Stretch T-Spine
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30 MAY 18

Big Mountain CrossFit - CrossFitWarm-upWarm-up (No Measure)For Quality 400m Run -3 Rds NFT 8 Pressing OHS (pvc/empty bar) 6 SDLHP With Kettlebell 4 Ring V-OutsWeightliftingHigh Pull + Full Snatch + High Pull (4 x 1 @ 75% of 1RM)MetconMetcon (Time)3 Rds For Time 250m Row 12 Full Snatches 75/65# 21 Burpees Over The BarCool DownPattern…
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29 MAY 18

Big Mountain CrossFit - CrossFitWarm-upWarm-up (No Measure)Warm Up: For Quality 400m Row 40 DU’s -3 Rds NFT 8 GHD Hip Ext 6 Barbell Strict Press (empty) 4 Strict T2BWeightliftingPush Press (3 x 7 Building)MetconAnnie (Time)50-40-30-20-10 Double-unders Sit-upsChoose oneMetcon (Time)5 Rds 40 DU’s 20 GHD Sit UpsChoose one.Cool DownRun: 400m jog @ 85%
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28 MAY 18

Big Mountain CrossFit - CrossFitWarm-upWarm-up (No Measure)Coaches Warm UpMetconMurph (Time)For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph…
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26 MAY 18

Big Mountain CrossFit - CrossFitWarm-upWarm-up (No Measure)Coach led warm upWeightliftingSnatch (Find a 1RM)Clean and Jerk (Find a 1 RM)Cool DownStretch
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25 MAY 18

Big Mountain CrossFit - CrossFitWarm-upWarm-up (No Measure)3 Rds For Quality 30 DU’s 10 Push Ups 10 GHD Hip ExtWeightliftingBench Press (5 x 3 to a 3 RM for the Day)MetconMetcon (No Measure)5 Rds For Time (in a 5:00 window) 400m Run 400m Row -Rest Remaining TimeAuxiliaryMetcon (No Measure)3 Rds For Quality 10 Ring Rows (strict)…
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23 MAY 18

Big Mountain CrossFit - CrossFitWarm-upWarm-up (No Measure)3 Rds For Quality 15 A.R.E. Squats 200m Run 15 KBSWeightliftingFront Squat (12 Minutes to build to a workout weight)MetconMetcon (Weight)EMOM 20 Minutes 3 Front Squats (75-80% of 1RM is a good 1st try)Cool DownWalk 200m Easy Walk -Also If You Have Time Stretching: For Quality Pigeon Stretch Chest…
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22 MAY 18

Big Mountain CrossFit - CrossFitWarm-upWarm-up (No Measure)For Quality 200m Run -3 Rds For Quality :20 Handstand Walk Drills :20 L-Sit :40 Max BurpeesWeightliftingPush Press (4 x 3 Heavy As Possible)MetconFor T: Metcon (Time)For Time 50 Pull Ups 50 Box Jumps 40 Pull Ups 40 Box Jumps 30 Pull Ups 30 Box JumpsCool DownStretching Calf Stretch…
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21 MAY 18

Big Mountain CrossFit - CrossFitWarm-upWarm-up (No Measure)3 Rds For Quality 200m Row 10 Wall Balls 6 Strict Pull UpsWeightlifting2 Sq: 2 Squat Cleans + 1 Jerk (4 x 1 @ 80-85%)MetconMetcon (Time)3 Rds For Time 500m Row 50 Air Squats 5 Push Jerks 175/115#Competitors (Rx+) 185/125#Cool Down3 minute jogCompetitors ProgramMetcon (No Measure)3 Rds For Quality…
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19 MAY 18

Big Mountain CrossFit - CrossFitWarm-upWarm-up (No Measure)For Quality Coaches Warm UpMetconMetcon (Time)Team Of 2 800m Run With Med Ball/Sand Bag (400 each) 80 DB Hang Clean And Jerks (1 works at a time) 80 Calorie Bike (1 works at a time) 80 Syncro Burpees 800m Run With Med Ball/Sand Bag (400 each)
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