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

Wednesday – November 10th, 2021
Strength/Skill: Partner Bench Press Against a 5 minute clock Alternating each set Score is Reps x Weight moved by team
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Tuesday – November 9th, 2021
Metcon 2 Rounds 1:15 Work / :45 Rest Ski Rest DB Snatch Rest Devil Lunge Rest HR Push-ups Rest GHD/Evil
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Monday – November 8th, 2021
Strength: EMOM 10 Minutes 1 Pwr Clean + Push Jerk + 1 Hang Pwr Clean + 1 Split Jerk Metcon:
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Friday – November 5th, 2021
Strength: Paused Front Squats 6×3 with 3 second pause Metcon: For Time: 10 KB Swings 53/35 (A) 10 KB SDHPs
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Thursday – November 4th, 2021
Metcon 1: 50 Bench Press @ 135/95 (SRX 185/125) every time you break 12/9 calorie Bike 10 minute cap *score
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Wednesday – November 3rd, 2021
Strength/Skill: Every :30 on the :30 Progressive Deadlifts 225/155 1,2,3,4,5,6,7,8,9,10 reps Metcon: Partner Workout 3 Rounds P1 Rows 500m P2
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Tuesday – November 2nd, 2021
Metcon 5 rounds 3 Power Cleans 155/105 (SRX 185/125) 3 Front Squats 155/105 (SRX 185/125) 3 Jerks 155/105 (SRX 185/125)
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Monday – November 1st, 2021
Strength: EMOM 10 Minutes 1 Pwr Snatch + 1 Hang Pwr Snatch + 1 OHS Metcon: AMRAP 12 Minutes 10
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Friday – October 29th, 2021
Strength: Work to a heavy complex of: 1Deadlift + 1 Clean + 1 Hang Clean + 1 Jerk Metcon: 2
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Thursday – October 28th, 2021
Metcon 1: AMRAP 10 Minutes 10 KB Swings American 53/35   5 HSPU   5 D-Balls Over Wall 80/50 10
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Wednesday – October 27th, 2021
Strength/Skill: Front Squats 10-1 Ascending weight every odd set Metcon: 50-40-30-20-10 Double Unders Ab-mat Sit-ups 1/2 Calories of Choice
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Tuesday – October 26, 2021
Metcon 27-21-15-9 Box Jumps 20/16 DB Snatches 50/35 Rest 3 Minutes 21-15-9 Box Jump Overs 20/16 DB Burpees 50’s/35’s Rest
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