Complete a Free Trial session as an introduction to White Mountain Crossfit programming

Wednesday – December 1st, 2021
Strength/Skill: Strict Press 8×2 Ascending every other set Metcon 1: AMRAP 7 Minutes 5 Power Cleans 155/105 10 Box Jumps
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Tuesday – November 30th, 2021
Metcon: :20 Work :40 Rest Ski Ski Ski Sit-up Sit-up Sit-up DB Push Press 40’s/30’s DB Push Press 40’s/30’s DB
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Monday – November 29th, 2021
Strength: Deadlifts Work to a Heavy 8 Rep Metcon: 10-1 Medball Cleans V-ups HR-Push-ups *between each set 20 Double Unders
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Wednesday – November 24th, 2021
REMINDER: Tomorrow, Thanksgiving Day, we have open gym from 9-11 Strength/Skill: Partner Strength YGIG 3 Minutes Max Push Press 115/75
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Tuesday – November 23rd, 2021
Metcon “Holleyman” 30 Rounds 5 Wallballs 20/14 3 HSPU 1 Power Clean 225/155 U.S. Army Staff Sergeant Aaron N. Holleyman,
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Monday – November 22nd, 2021
Strength: Find a 2 rep max Thruster Metcon: 16 minute AMRAP 8 DB Box Step-overs 50’s/35’s 20”/16 8 Burpee box
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Friday – November 19th, 2021
Strength: EMOM 15 Minutes 2 Power Cleans + 2 S2O (SRX+2 Front Squats)  Metcon: 21-15-9 DB Hang Full Cleans 40’s/30’s
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Thursday – November 18th, 2021
Metcon 1: 6 Minute AMRAP 5 Tire Flip Jump in Jump out 5 Medball/Wallballs 30/20 Metcon 2: 6 Rounds :30
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Wednesday – November 17th, 2021
Strength/Skill: Split Jerks Drills & Technique Work Metcon: For Time: 50 T2B 50 Burpees to Target 50 Calories of Choice
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Tuesday – November 16th, 2021
Metcon: Partner Workout 6 minute AMRAP P1 – 18/15 calorie Row P2 – Max Box Jumps 2 minute rest 5
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Monday – November 15th, 2021
Strength: Work to a Heavy of the below complex: 2 Snatch Grip Deadlift + 1 Power Snatch + 1 Hang
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Friday – November 12th, 2021
Strength: Tempo Front Squats 6×2 with 3/3/x Metcon: partner workout 8 rounds Bike 15/12 Cals (250m row equivalent) Partner holds
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