Partner Week, Week 6, Day 1

CrossFit Montgomery – CF

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Warm-up

1:00 Bike/Row

10 Front Squats

1:00 Bike/Row

10 Hang Power Cleans + Front Squat

1:00 Bike/Row

10 High Hang Squat Cleans

1:00 Bike/Row

10 Low Hang Squat Cleans

1:00 Bike/Row

Strength/Skill

Metcon (3 Rounds for reps)

With a Partner:

From 0:00 – 2:00

P1: Max Reps Hang Squat Cleans 135/95lbs

From 2:00 – 4:00

P2: Max Reps Hang Squat Cleans 135/95lbs

From 4:00 – 6:30

P1: Max Reps Hang Squat Cleans 155/105lbs

From 6:30 – 8:00

P2: Max Reps Hang Squat Cleans 155/105lbs

From 8:00 – 9:00

P1: Max Reps Hang Squat Cleans 185/125lbs

From 9:00-10:00

P2: Max Reps Hang Squat Cleans 185/125lbs
score is individual partner’s reps, not team reps

Conditioning

Metcon (Time)

4 rounds, alternating full rounds with a partner (2 rounds

each)

30 Air Squats

Then,

4 Devils Presses 50/35s

8 DB Front Rack Reverse Lunges

2 Devils Presses 50/35s

4 DB Front Rack Reverse Lunges

4 Devils Presses 50/35s

8 DB Front Rack Reverse Lunges

2 Devils Presses 50/35s

4 DB Front Rack Reverse Lunges
time as a team

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