CrossFit Montgomery – CF
Warm-up
3:00 Row
1 Round 5 Pull-ups; 10 Push-ups; 15 Overhead Squats
2:00 Row
6 Plank Lunge w/Reach
:30 Samson Stretch
1:00 Row
w/Empty Barbell
5 Good Mornings
5 Back Squats
5 Behind the Neck Strict Press
5 Overhead Squats
Primer
Every 90 seconds x 6
3 Position Power Snatch
(Hip; knees; mid-shin/floor)
Start at ~40% of 1RM Snatch
A: Metcon (3 Rounds for reps)
AMRAP 4:00 x3
AMRAP 4:00
30 Double-Unders
15 Power Snatches (75/55)
Rest 4:00
AMRAP 4:00
30 Double-Unders
12 Power Snatches (95/65)
Rest 4:00
AMRAP 4:00
30 Double-Unders
9 Power Snatches (115/80)