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

Thursday – June 24th, 2021
Metcon: AMRAP 30 Minutes 50 DU 500m Row 50 DU 5 Rounds of the Chief 3 Power Cleans 135/95 6
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Wednesday – June 23rd, 2021
Strength/Skill: Deadlifts Regular – 2×9, 2×6, 2×3 Either Add 10lb or stay and improve technique Metcon: Running Intervals 1 x
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Tuesday – June 22nd, 2021
Metcon 1: 21-15-9 Box Jumps 30/24 C2B *9 Minute Cap Rest Metcon 2: 3 Rounds 50m DB Farmers Carry 50’s/35’s
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Monday – June 21st, 2021
Strength: Front Rack Lunges (L+R=1) 8×2 adding weight every other set Metcon: 4 x 5 Minutes 10 Burpees 15 V-ups
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Friday – June 18th, 2021
Strength: EMOM 12 Minutes Either: Snatch Pull+Pwr Snatch+Hang Pwr Snatch Or Pwr Snatch+Full Snatch+Hang Full Snatch Metcon: FGB Style 2
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Thursday – June 17th, 2021
Strength: :20 seconds work :10 Rest for 10 Minutes Sit-ups Penguins Flutter Kicks Russian Twists Metcon: 5 Rounds 400m Run
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Wednesday – June 16th, 2021
Strength/Skill: Deadlifts Regular – 2×9, 2×6, 2×3 Either Add 10lb or stay and improve technique Metcon: 6 Minute Progressive AMRAP
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Tuesday – June 15th, 2021
Metcon: “Grettel” 10 Rounds   3 Clean & Jerks 135/95   3 Bar Facing Burpees Strength: 6 x 25m Heavy
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Monday – June 14th, 2021
In Gym Strength: Every :30 on the :30 for 2:30 minutes 3 Strict Press Every :30 on the :30 for
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Friday – June 11th, 2021
In Gym Strength: :20 seconds work :10 Rest for 10 Minutes Sit-ups Penguins Hollow Rocks Russian Twists Athletes pick 1
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Thursday – June 10th, 2021
In Gym Strength: 5×3 Snatch Balance 5×3 Snatch Pulls 5×3 Full Snatches Metcon: -21-15-9- Thrusters 95/65 T2B – = 200m
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Wednesday – June 9th, 2021
In Gym Strength/Skill: Deadlifts Regular – 2×9, 2×6, 2×3 Metcon: 3 Minutes Max Calories – Erg of choice 8 Minute
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