CrossFit Montgomery – CF
15:00 to build to a heavy single of the complex
Donny Shankle: Donny is a five time US National Champion and world team member in the sport of weightlifting. He is the only weightlifter in the United States to defeat in competition a defending world champion in over 30 years. At the 2007 annual Arnold classic, Donny was named his country’s most inspirational weightlifter. He is the only American weightlifter to have trained both as a resident athlete at the United States regional Olympic training complex and under the tutelage of the world’s greatest weightlifting teacher, Ivan Abadjiev. With more than 20 years of experience in the sport of weightlifting, Donny has traveled the world as an athlete, consultant and coach. He is a veteran of the Iraq war and currently lives in San Jose, CA.
3 clean pulls (from hang position)
1 squat clean
2 split jerks
Complete all movements without putting the bar down
15 Cal Bike (can use all 4)
15 Ring Dips
This is not a paced workout. Goal is to go as hard and as fast as you can until you’re done.
Scale 2:1 single unders to double unders.
Scale pullups and ring dip variations to do large sets of fast singles.
If shoulders/arms are overly taxed from yesterday, scale appropriately.
Great day for shoulder stretching, lat and back foam rolling, and couch stretch.