Day: March 17, 2021

Categories
Workouts

Week 4 Day 4

CrossFit Montgomery – CF

View Public Whiteboard

Warm-up

Banded Front Rack Stretch, 2:00/side

then-

4 rounds:

:30 plate hops

rest :15

then-

12-9-6

Empty bar muscle snatch

Empty Bar OHS

Strength/Skill

Power Snatch (1 rep EMOM for 8:00)

to be rx, 85%-95% for each rep

Conditioning

A: Metcon (Time)

3 Rounds-

30 Double Unders

3 Thrusters (135/95)

3 Rounds

30 Double Unders

5 Thrusrers (115/75)

2 Rounds

30 Double Unders

7 Thrusters (95/65)

Extra

10 rounds-

10 Cal Row

8 Step ups – 20″

6 PVC Pause OHS

4 PVC Pass Throughs

2 PVC Bar Facing Burpees

Categories
Workouts

Week 4 Day 4

Announcements

Due to the possibility of severe inclement weather, we are closing CFM for this evening’s classes. 

If you still want an idea of a way to stay moving at your house, we have dozens of free wods on our Instagram page that were all designed to be done at home and with minimal equipment.

Please stay safe, charge your phones, and make sure the batteries are in your weather radio. 

At this time, weather warnings are slated to end at 4:00a tomorrow, so we will resume with our regular schedule bright and early tomorrow (3/18) morning at 5:30a.

CrossFit Montgomery – CF

View Public Whiteboard

Warm-up

Banded Front Rack Stretch, 2:00/side

then-

4 rounds:

:30 plate hops

rest :15

then-

12-9-6

Empty bar muscle snatch

Empty Bar OHS

Strength/Skill

Power Snatch (1 rep EMOM for 8:00)

to be rx, 85%-95% for each rep

Conditioning

A: Metcon (Time)

3 Rounds-

30 Double Unders

3 Thrusters (135/95)

3 Rounds

30 Double Unders

5 Thrusrers (115/75)

2 Rounds

30 Double Unders

7 Thrusters (95/65)

Extra

10 rounds-

10 Cal Row

8 Step ups – 20″

6 PVC Pause OHS

4 PVC Pass Throughs

2 PVC Bar Facing Burpees

Categories
Workouts

Week 4 Day 4

CrossFit Montgomery – CF

View Public Whiteboard

Warm-up

Banded Front Rack Stretch, 2:00/side

then-

4 rounds:

:30 plate hops

rest :15

then-

12-9-6

Empty bar muscle snatch

Empty Bar OHS

Strength/Skill

Power Snatch (1 rep EMOM for 8:00)

to be rx, 85%-95% for each rep

Conditioning

A: Metcon (Time)

3 Rounds-

30 Double Unders

3 Thrusters (135/95)

3 Rounds

30 Double Unders

5 Thrusrers (115/75)

2 Rounds

30 Double Unders

7 Thrusters (95/65)

Extra

10 rounds-

10 Cal Row

8 Step ups – 20″

6 PVC Pause OHS

4 PVC Pass Throughs

2 PVC Bar Facing Burpees