2020-11-18

CrossFit Montgomery – CF

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Warm-up

Weightlifting

Squat Snatch Complex Alpha (Every 90 Seconds x 8)

High Hang Squat Snatch

Hang Squat Snatch

Squat Snatch

Metcon

barbell cycling

4:00 rest between metcons

A: Metcon (AMRAP – Rounds and Reps)

4:00 AMRAP

4 Hang Power Snatches (75/55; 95/65)

5 Overhead squats (same weight)

6 Overhead lunges with the bar (total) (same weight)

B: Metcon (AMRAP – Rounds and Reps)

4:00 AMRAP

4 hang power cleans (95/65; 125/85)

5 shoulder to overhead (same weight)

6 front rack lunges (total) (same weight)

Mobility

stretch shoulders, foam roll lats and quads, couch stretch is always smart.

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