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

Monday – November 9th, 2020
In Gym Strength: 6 sets of  5 Power Cleans + 5 Jerks Rest 1 minute between sets *Add weight each
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Friday – November 6th, 2020
In Gym Strength: Every 90 seconds on the 90 Seconds For 12 minutes Back Squat+Lunge L+Lunge R+Back Squat+Lunge L+Lunge R
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Thursday – November 5th, 2020
In Gym Strength/Skill: NOT FOR TIME 3-5-7-7-5-3 Deadlifts 275/185 HSPU (Scale is Box or Pike Push-up) Metcon: 6 Rounds 30
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Wednesday – November 4th, 2020
Strength: EMOM x 15 Minutes 3 Paused Front Squats (3 sec. in the hole) Metcon: 21-15-9 Power Cleans 115/75 Push-up+Shoulder
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Tuesday – November 3rd, 2020
Metcon 1: AMRAP 10 minutes 10 Pull-ups (Scale 5 kip swings+5 R Rows) 10 Toes to Pole (everyone) Rest/Clean Metcon
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Monday – November 2nd, 2020
Monday – November 02, 2020 In Gym Strength: Strict Press 5×3 Metcon: 3 Rounds 15/12 Calorie Erg of Choice 15
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Friday – October 30th, 2020
In Gym Metcon: 10-1 Descending Ladder Power Snatches 95/65 (SRX 115/80) Overhead Squats 95/65 (SRX 115/80) Push Jerks 95/65 (SRX
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Thursday – October 29th, 2020
In Gym Strength A: Accumulate up to: 20 GHD Sit-ups 20 Hip Extensions 40 Bulgarian Split Squats switch Strength B:
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Wednesday – October 28th, 2020
In Gym Strength: EMOM x 10 Minutes 3 Deadlift + 2 Power Cleans + 1 Push Jerk Metcon: 3 Rounds
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Tuesday – October 27th, 2020
In Gym Metcon: “Plates & KB’s” 5 Rounds for time 20 KB Swings 53/35 (American) 15 Goblet Squats 53/35 10
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Monday – October 26th, 2020
In Gym Metcon 1: 3-5-7-7-5-3 Thrusters 155/105 Bar Muscle Ups *12 Minute cap Metcon 2: AMRAP 12 Minutes 3-6-9-etc Calorie
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Friday – October 23rd, 2020
In Gym Strength A: Accumulate up to: 30 GHD Sit-ups 30 Hip Extensions 30 Bulgarian Split Squats switch Strength B:
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