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

Thursday – May 26th, 2022
Strength:Overhead Barbell Lunges5×10 Steps*Scale is Front or Back Rack Metcon:20 Push-ups20 Sit-upsBike 30/24 Calories20 Push-ups20 Sit-upsRow 500m 20 Push-ups20 Sit-ups120
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Wednesday – May 25th, 2022
Strength:Full Cleans5×35×25×1 Metcon:AMRAP 12 MinutesAscending by 1’sPower Clean 185/125HSPU
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Tuesday – May 24th, 2022
Metcon:Run 800m25 Burpee Pull-upsRun 800m25 Burpee Pull-upsRun 800m25 Burpee Pull-ups*SRX 1 mile runs*40 Minute Hard Cap
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Monday – May 23rd, 2022
Strength:15 Minutes to work to a heavy of the following Complex:DB Snatch + DB Clean and Jerk + DB OHS*Score
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Friday – May 20th, 2022
Strength:Bench Press2 Rounds each (Alternating)Men up by 10lb, Women up by 5lb each set7 reps at each weight men Start
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Thursday – May 19th, 2022
Metcon:AMRAP 18 Minutes12/8 Calorie Bike or 200m Row/Ski12 Thrusters 45/358 T2B1 Rope Climb or 8 Single Arm Banded Pull downs,
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Tuesday – May 17th, 2022
Metcon:Partner WorkoutP1 Row 10 StrokesP2 Max HSPUSwitchP1 Row 20 StrokesP2 Max Deadlifts 185/125SwitchP1 Row 30 StrokesP2 Max WallballsSwitchP1 Row 40
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Monday – 16th, 2022
Strength:Full SnatchesTechnique work Metcon:AMRAP 6 Minutes6 Power Cleans 115/756 Box Jumps 24”/20” Rest AMRAP 6 Minutes6 DB Burpees 50’s/35’s6 DB
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Friday – May 13th, 2022
Metcon:25 Deadlifts 225/15550 Double Unders25 Power Cleans 185/12550 Double Unders25 Power Snatches 135/9550 Double Unders Scale “A” 185/125 – 135/95
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Thursday – May 12th, 2022
Strength:Accumulate – Not for time30 Empty Barbell Curls30 Banded Face Pulls30 Empty Barbell Snatch Balances Metcon:Buy In: 750m RowThen:10*-9*-8*-7*-6*-5*-4*-3*-2*-1Bench Press
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Wednesday – May 11th, 2022
Strength:EMOM 10 Minutes3 Curtis P’s Metcon:AMRAP 12 Minutes10 KB Swings 70/53 Russian10 Box Jumps 24”/20”10 Medball Knee Raises 20/14 (feet)
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Tuesday – May 10th, 2022
Metcon:6 Rounds400m Run10 Back Squats 225/15510 HSPU10 V-ups
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