2020-10-08

CrossFit Montgomery – CF

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Warm-up

Weightlifting

3 Position Snatch (2/2/2/2/2/2)

E2MOM, 6 rounds, complete 2 sets of 3 position snatch –

Snatch from the hips (high hang)

Snatch from the knees (hang)

Snatch from the mid-shin/floor
same weight for each set within the 2:00

start with light weight and focus on form

Metcon

A & B are split out so you can track your scores for each part. You do not have to do the metcon twice.

A: Metcon (AMRAP – Reps)

14 Rounds of alternating EMOM

Odd Rounds (1,3,5,7,9,11,13) – :30 cal bike

Even Rounds (2,4,6,8,10,12,14) – 4 clean and jerks (95/65; 135/95)
for part A, the score is reps from the cal bike

B: Metcon (AMRAP – Rounds)

14:00 Alternating EMOM

Odd Rounds (1,3,5,7,9,11,13) – :30 cal bike

Even Rounds (2,4,6,8,10,12,14) – 4 clean and jerks (95/65; 135/95)
for part B, your score is the # of rounds you complete all 4 reps of the Clean and Jerks (max score is 7)

if you don’t finish the reps in the round, still start on the bike at the next round and continue with the alternating scheme. do not skip a round.

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