2020-06-16

CrossFit Montgomery – CF

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Warm-up

Weightlifting

15:00 to build to a heavy single of the complex

Shankle 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.

Shankle Complex:

1 Deadlift

3 clean pulls (from hang position)

1 squat clean

2 split jerks

Complete all movements without putting the bar down

Metcon

Metcon (Time)

For time:

15 Cal Bike (can use all 4)

100 DUs

15 C2B

100 DUs

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.

Mobility

Great day for shoulder stretching, lat and back foam rolling, and couch stretch.

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